Good vision helps you perform well anywhere. It is very important to take a few simple steps to make sure you help keep your eyesight at its best. Eating healthy diet is one way you can prevent any eye complications.
To maintain your eye health and to keep your vision sharp, here are ten best foods that should be part of your daily meal to protect and keep your eyes healthy.
1. Raw Red Peppers
Bell peppers give you the most vitamin C per calorie. That’s good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts.
2. Sunflower seeds and nuts
A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse. It may also help prevent cataracts
3. Dark, Leafy Greens
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
4. Salmon
Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood.
5. Sweet potatoes
Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness.
6. Lean Meat and Poultry
Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin. Oysters have more zinc per serving than any other food, but you don’t have to be a shellfish lover to get enough
7. Beans and Legumes
Prefer a vegetarian, low-fat, high-fiber option to help keep your vision sharp at night and slow AMD? Chickpeas are also high in zinc, as are black-eyed peas, kidney beans, and lentils. A can of baked beans will do the job, too.
8. Eggs
It’s a great package deal: The zinc in an egg will help your body use the lutein and zeaxanthin from its yolk. The yellow-orange color of these compounds blocks harmful blue light from damaging your retina.
9. Squash
Your body can’t make lutein and zeaxanthin, but you can get them from squash all year long. Summer squash also has vitamin C and zinc.
10. Broccoli and Brussels Sprouts
These related veggies come with another winning combination of nutrients: vitamin A (as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They’re all antioxidants that protect the cells in your eyes from free radicals, a type of unstable molecule that breaks down healthy tissue.
As part of your healthy diet, these incredible foods must be stapled on your meals. With this precautionary, you will have a result you’d love.
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