5 Superfoods That Protect Your Eyes

Though other eye-protection measures are also important, nutritious and quality food contributes to a person’s all-around health, including eyes. 

You might think consuming a diet to help with your eye health is inconvenient, but it is not. Numerous nutrients in daily foods benefit the health and function of your eyes, affecting your retinas, macula and other parts of eyes. An increase in the consumption of green, leafy vegetables, oily fish, citrus fruits and eggs, along with a preference for dark chocolates, can provide the right balance of vitamins, minerals and carotenoids to prevent vision ailments.

As it is said, the greatest wealth is health. Protect your eyes with these nutritious (also, delicious) foods.

Top 5 foods for healthy eyes


Omega-3 fatty acids matter for protecting healthy eyes. A certain amount of fat assists in maintaining one's health. Two fats categorized as Omega-3 fatty acids are particularly useful for proper eye function: Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). Tuna fish is rich in Omega-3 fatty acids. This oily fish does not provide high levels of mercury, which may be a worry for you. You can relish tuna (and also, salmon or whitefish, as they are rich in Omega-3 fatty acids too) without fussing about mercury levels.

Have two to three servings a month of dark meat fish such as tuna and salmon.

2. Dark Chocolate

A healthy set of eyes is another reason to spoil yourself by a piece of dark chocolate. Dark chocolates improve visual clarity and contrast sensitivity and also boosts blood flow. The flavonoids found in dark chocolate may help improve vision in glaucoma patients as well as make you less vulnerable to macular degeneration.

However, chocolates should be eaten in moderate quantities to avoid other health issues.

 3. Spinach

Spinach and other leafy greens are stored with two antioxidants, lutein and zeaxanthin, stored in the macula, which helps guard the eye against adverse light. These antioxidants are not produced in the body naturally. Lutein filters out blue light, such as glares from your phone and computer screens. These antioxidants also improve blood flow to your eyes. Also, they assure a clear crystalline lens of the eye. They also save you from age-related macular degeneration (AMD), a condition related to the thinning of the macula, which can severely affect vision, even to the point of blindness.

Have at least three servings a week. Lutein and zeaxanthin are fat-soluble; so drizzle on the olive oil for utmost absorption and taste. You may add them to a smoothie or even bake them into chips.

 4. Citrus Fruits

Vitamin C is among the most crucial vitamins for your body, particularly the eyes and brain, which are part of your central nervous system. There are many tasty foods rich in Vitamin C. Incidentally, an orange a day can provide you with almost all of your suggested daily value of Vitamin C. Vitamin C, also an antioxidant, is mainly healthy for your eyes. A regular dose of the vitamin can deter the growth of AMD and cataracts and thereby secure proper eye function.

500 mg of Vitamin C each day from a combination of foods can reduce the growth of AMD and related loss of visual sensitiveness by about twenty-five per cent.

 5. Eggs

Here is one more reason for you to enjoy egg yolks. Egg yolks are loaded with the same effective eye-protecting antioxidants, lutein and zeaxanthin (found in leafy greens). The charm of getting them in your omelettes is your ease to absorb all that antioxidant goodness from the high-fat content in eggs.

Egg yolks are also a rich source of vitamin D, which may also help protect against macular degeneration. 

Zinc is an important trace mineral that helps to transfer Vitamin A from the liver to the retina (and elsewhere too) for the production of melanin. Melanin, which is a pigment, defines your hair, skin, and eye color and protects the eyes. Specifically, the retina and the choroid, the tissue layer under the retina, need zinc.

Obviously, eating too many eggs can lead to high cholesterol levels. For this reason, eating one egg per day can enrich your lutein and zeaxanthin levels, sans the accumulation of unhealthy cholesterol. 

Medical professionals recommend a good level of minerals and vitamins based on your body requirements and vision problems.



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