lifestyle

10 Best Foods For Healthy Eyes

Published

4 years ago

February 28, 2022

eghosa

10 Best Foods For Healthy Eyes

eyes

A healthy lifestyle can significantly reduce the risk of eye health problems. Here are 10 best foods for the eyes:

Fish

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

tuna
salmon
trout
mackerel
sardines
anchovies
herring

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Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

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Nuts and legumes that are good for eye health include:

walnuts
Brazil nuts
cashews
peanuts
lentils

Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

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Seeds high in omega-3 include:

chia seeds
flax seeds
hemp seeds

Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

lemons
oranges
grapefruits

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Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

spinach
kale
collards

Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

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Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

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Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

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