With steeply rising numbers of people suffering from macular
degeneration, cataract and other eye problems, it has become all the
more important to follow a diet plan that includes foods that reduce the
risk of these eye conditions. Check out this list of foods that are
good for your eyes and find out how they help maintain eye health.
1.Carrots:
The saying turned out to
be true. Carrots are actually good for your eyes. Rich in
beta-carotene, that protects the eye and reduces the risk of cataracts,
carrots can easily be included in your diet in the form of salads or
stir-fried veggies.
2.Turkey:
A healthier option than
red meat, it turns out that turkey is effective in warding off cataract.
Loaded with zinc and vitamin B, this meat is a terrific food for your
eyes. It tastes best in burgers and salads and is quite versatile. Don’t
shy away from experimenting.
3.Spinach:
Along with carrots,
spinach is probably the other food that pops in your mind when you think
of foods that helpmaintain eye health. And not without reason. Packed
with beta carotene, zeaxanthin, lutein, vitamin C and a number of
antioxidants; spinach works by absorbing more than 40% of blue light
intensity that may harm your eyes and increase the pigment density of
the macula, thus significantly lowering the risk of macular
degeneration.
4.Sweet potatoes:
An easy
accompaniment to your meal, sweet potatoes taste best when fried or
boiled and mashed. They are packed with beta-carotene when makes them a
total must-have for eye health.
5.Sardines:
Now here’s something
you may not have expected. Sardines are rich in omega 3 fatty acids,
which are not only healthy for your heart, but also for your eyes. They
can be included in your diet twice a week and they work by protecting
the tiny blood vessels in your eyes and maintaining overall eye health.
6.Ostrich meat:
Another substitute
for red meat, ostrich meat has a good amount of zinc. Zinc plays a vital
role in maintaining eye health by aiding smooth enzyme function. For
people suffering from macular degeneration, ostrich meat is one of the
best foods. The low levels of zinc in the retina during macular
degeneration can be thus successfully leveled up by including ostrich
meat in your diet.
7.Cherries:
Cherries contain
antioxidants that can prevent eye problems that lead to blindness. They
are also rich in bioflavonoids that strengthen the blood vessels that
carry oxygen to the eyes and brain. Cherries also contain calcium,
potassium, fiber and iron, and Vitamins A, B and C.E
8.Almonds
are rich in Vitamin E that help prevent cataract and improves vision
9.Flaxseeds
are one of the richest
sources of natural omega-3 fatty acids, that helps build immunity and
prevent age-related macular degeneration in the eyes.
10.Sunflower
seeds and parsley are rich in Vitamin E and B2 that are extremely beneficial for the eyes.
11.Corn
is a great source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.
12.Strawberries
are rich source of
Vitamin E. Studies reveal that person whose diet is rich in Vitamin E is
three times less likely to develop macular degeneration that is the
main cause of poor eyesight in the elderly.
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