When we talk about eye health, the first food which comes to our mind is “Carrots.” Eye foods are generally considered high in Vitamin A. But, Did you know there are other vitamins and antioxidants which are equally important for the eyes? Today, we will tell you some important must-have foods for shiny, beautiful, and pretty eyes. Let us get started with some amazing foods for good eye health.
Which vitamins are important for healthy eyes?
Vitamins A, C, and E are potent antioxidants for the eyes. Along with vitamins, the eyes also need omega-3 fatty acids which are great for the eyes. These vitamins are essential for maintaining the health of the eyes. With our body, our eyes also tend to age. Deficiency in these vitamins may cause dry and tired eyes. A healthy balanced diet should include these foods which will help boost eye health.
Sunflower Seeds and Nuts
These seeds have a good amount of omega 3 fatty acids and Vitamin E. Vitamin E along with omega can help in reducing oxidative stress and radical damage. Hazelnuts and peanuts are also good sources of Vitamin E. Aging can slow down vision and take away the natural shine from the eyes.
Bell peppers are enriched with Vitamin C. This is a potent antioxidant for your eyes. This helps the blood vessels in your eyes. Science suggests this will lower your risk for aging eyes. Brightly colored peppers are eye-friendly food. It is great for your body too. The heat in the bell pepper will help absorb Vitamin C at a faster rate.
The eyes have an important part that provides vision. This is called the retina. The retina is made up of omega-3 fatty acids. There are 2 types of fatty acids- DHA and EPA. This is mainly found in salmon, tuna, trout, and all kinds of fatty fish. Low levels of good and essential fats may cause dry eyes.
Dark Leafy Vegetables
Spinach, Kale, and collard are rich in vitamins A, C, E, and folate. It also contains carotenoids lutein and zeaxanthin. This plant-based vitamin can help in maintaining eye health.
Orange-colored vegetables like sweet potatoes, carrots, and mangoes are rich in beta carotene. This is a form of Vitamin A derivative. It gives your eyes more Vitamin C and a little Vitamin E as well.
Lean Meat and Poultry
Lean meat and poultry help in zinc formation for your retina. It also helps in the production of protecting melanin pigment. Oysters have more zinc per serving than any other food. Chicken is also a great source of protein.
Eggs are a great packaged deal for the eyes. The zinc in the yolk will help the body use the lutein and zeaxanthin from its yolk. The yellow-orange color helps in protecting the retina from harmful UV rays and blue light from mobile phones. It boosts vision and helps in shiny eyes.
Beans and Legumes
Beans and legumes have low fat and high fiber which is great for digestion. It helps in sharp vision and prevents aging of the eyes. Chickpeas are also high in zinc. The other options are black-eyed peas, kidney beans, and lentils. Baked beans are also a great source of Zinc.
Broccoli and Brussel Sprouts
This has a winning combination of nutrients with Vitamin A containing lutein, zeaxanthin, beta carotene), Vitamin C and Vitamin E. are all potent antioxidants to protect the cells in your eye from radical damage. Your retinas are vulnerable to damage. This helps form a protective shield for your skin.
The body can't make lutein and zeaxanthin but you can get them from squash. Squash is a great hydrating vegetable in summer. Summer squash has Vitamin C and Zinc which is great for the eyes.
So, get started with amazing foods for shiny eyes.