Maintaining good eyesight is essential for overall well-being and functioning, and a healthy diet can play a significant role in supporting eye health. While there is no single ‘superfood’ that can guarantee perfect eyesight, certain foods are rich in specific nutrients that are beneficial for eye health. Here are the top ten foods to include in your diet, to maintain sharp, hawk-like vision.
Carrots
Carrots are rich in beta-carotene, a precursor of vitamin A, which is essential for good vision. They also contain a chemical compound known as lutein, that prevents eye damage caused by free radicals. The vitamin A present in carrots is crucial in forming rhodopsin, a reddish-purple pigment which is light-sensitive and enables us to see at night.
Spinach
Spinach contains lutein and zeaxanthin, two antioxidants that can help protect the eyes from harmful light and reduce the risk of age-related macular degeneration (AMD). A diet rich in leafy greens such as spinach also helps protect against the risk of cataract formation as well as increase the macular pigment.
Oranges
A great source of vitamin C, oranges are believed to reduce the risk of developing cataracts and slow down the progression of AMD. They also contain flavonoids, powerful antioxidants that have anti-inflammatory benefits for the immune system, also help in preventing macular degeneration.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene and vitamin E, both of which can help protect the eyes from damage caused by free radicals. Loaded with vitamins C and E, eating a serving of sweet potatoes also aids in delaying the development of cataract as well as to promote night vision.
Salmon
Since salmon is a fatty fish containing Omega-3 fatty acids, consuming the fish for lunch or dinner has been linked to a lower risk of AMD and dry eyes. The fatty acids present in the fish also help in promoting visual development and maintain retinal health in the back of the eye.
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Eggs
Eggs are a good source of compounds such as lutein and zeaxanthin, vitamin E, and zinc – all of which are beneficial for eye health. The vitamin A present in eggs benefits in keeping the cornea in good condition as well as significantly reduce the risk of developing late-stage AMD.
Almonds
Almonds are packed with vitamin E, believed to help reduce the risk of AMD and cataracts. Almonds also guard against the unstable molecules that target healthy tissues in order to damage them. On combining the iron-rich almonds with vitamin C-rich foods, almonds can aid blood circulation to weakened eyes.
Blueberries
Blueberries are rich in antioxidants, particularly anthocyanins, eating blueberries may help improve night vision and protect the eyes from damage. Considered to be one of the five healthy fruits across the world by the Food & Agriculture Organisation of the UN, blueberries also soothe fatigued eyes.
Bell Peppers
Bell peppers – especially the red and yellow varieties, are high in vitamin C and beta-carotene, both of which are essential for maintaining healthy eyes. These fruity peppers also contain vitamins A and E, considered to be extremely eye-friendly nutrients with many benefits.
Broccoli
Broccoli is a vegetable that contains a variety of nutrients beneficial for eye health, including vitamin C, as well as two important nutrients – lutein and zeaxanthin. These nutrients are key to preventing retinal oxidation, macular degeneration and cataracts.