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Eat Your Way to Healthy Eyes: Foods That Care for Your Vision
Beautiful eyes are bright, healthy eyes. Keep them that way with careful care and good hygiene, and by always giving them the nutrients they need to stay vibrant, thanks to the foods we list below.
The nutrients your eyes need every day include vitamin C, vitamin A, omega-3s, selenium and more – all essential parts of a diet that nourishes your eyes.
1. Salmon
Salmon is the fish richest in omega-3 fatty acids. These prevent macular degeneration in middle age, protect the retina from damage and reduce dry eyes when you spend long hours on a computer or phone.
Aim to eat salmon twice a week. Instead of salmon, you can also have herring, mackerel or sardines, which are just as good for your eyes.
2. Spinach and leafy greens
Scientists recommend eating spinach every day because it offers nutrients few other vegetables can match. It contains far more vitamin A and lutein than many other greens.
These nutrients help protect your eyes from the sun's ultraviolet rays and support good vision. Many people blend spinach and drink it every morning instead of eating it as a vegetable.
3. Walnuts
Walnuts are packed with nutrients, including a fairly large amount of omega-3s, which give your eyes excellent protection and keep them healthy.
Besides omega-3s, walnuts also contain vitamin E and zinc, which slow down oxidation and keep your skin bright and healthy. They are also very good for your heart. Besides walnuts, you can buy other nuts with similar benefits, such as almonds, to keep your eyesight sharp.
4. Carrots
There is no denying the positive effect carrots have on our eyes. The vitamin A in carrots helps prevent night blindness, strengthens the cornea and greatly improves eyesight.
To protect your retina and reduce the risk of macular degeneration, carrots should be one of your top choices.
5. Sweet potatoes
This cheap root vegetable works wonders for the windows to your soul. Sweet potatoes contain just as much vitamin A as carrots, so if you are tired of carrots, they will come to your rescue.
6. Blueberries
Science has shown that eating blueberries regularly improves vision and strengthens the blood vessels in the eyes. The anthocyanins in blueberries also reduces inflammation around the eyes. As well as being good for your eyes, blueberries are also very good for people with high blood pressure or clogged arteries.
7. Broccoli
If your eyes are sensitive to sunlight, or even just to light, it is a sign that your eyes lack vitamin B2. Broccoli contains enough vitamin B2 to help prevent age-related cataracts, reduce inflammation and blurred vision, and stop your eyes from getting tired so often.
8. Chillies
This fiery fruit is also a great food for keeping your eyes bright. Small as it is, a chilli contains lots of nutrients such as vitamin A, vitamin C, vitamin B6, lutein and beta-carotene, which all help protect the overall health of your eyes.
9. Avocado
Your daily mashed avocado or avocado smoothie is also excellent food for your eyes. Avocados contain compounds that are very good for our skin, eyes and vision, so a delicious avocado smoothie or a bowl of avocado salad is a great idea, isn't it?
Besides giving your eyes all the nutrients they need, drinking enough water, sleeping at regular hours and avoiding late nights are things you must do to keep your eyes healthy. Overworking your eyes for long stretches without a break and not getting 8 hours of sleep a day are the main things that damage them.
Compiled by Ng.D.
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