People are spending a longer time over computer screens, televisions and smartphones. Also, the modern lifestyle has brought several changes to the diet, which may not be good enough for the eye health. Hence, it has become imperative to include foods in the daily diet that protect and promote eye health.
While most people know that carrots are excellent for eye health because they contain high amounts of Vitamin A, there are several other foods that are equally good for your eyes. Let’s know them:
- Dark Leafy Greens – Dark Leafy greens like kale, spinach, Swiss chard and collard greens contain high amounts of lutein and zeaxanthin. Your eye needs these carotenoids for optimal health. Lutein is present in the macular pigment, while zeaxanthin is present in the retina. Research shows that when your body lacks these two carotenoids, it increases the risk of cataracts and age-related macular degeneration. Hence, munching on dark leafy greens can prevent eye diseases while ensuring you enjoy vision acuity.
- Orange Bell Pepper – Orange bell pepper is nutritious besides tasting delicious. These peppers contain high amounts of vitamins A and C. Vitamin A or beta-carotene helps to keep eyes healthy. It protects the cornea of the eye, thereby ensuring good vision. It also helps to alleviate dry eyes. Age-Related Eye Disease Study that was commissioned by the U.S. National Eye Institute found that when people with mild to moderate age-related macular degeneration consume Vitamin A along with Vitamin C, Vitamin E, copper and zinc, the risk of the eye condition progressing reduces by 25 per cent.
- Egg Yolk – If you haven’t been eating eggs, it is time to incorporate them in your diet. The egg yolk is a rich source of lutein, zeaxanthin, protein and healthy fats. While egg yolk contains less carotenoids compared to green leafy veggies and brightly colored vegetables, the amount present is sufficient to maintain your eye health. Just remember that heat can destroy the carotenoids present in egg yolk. Hence, it is advisable to consume raw, soft-boiled or poached eggs along with the yolk.
- Oily Fish – Oily fish like wild salmon is a powerhouse of Omega-3 essential fatty acids. The DHA in these acids is needed to maintain the retina of the eye. It protects the functioning of the retina and also offers structural support to the membranes of cells. Certain research claims that consuming Omega-3 essential fatty acids can slow the progress of age-related macular degeneration.
- Bilberry – Bilberry, also known as blueberry, is one fruit that you cannot ignore if you want to promote eye health. It contains anthocyanin, which protects your vision if you experience retinal inflammation. A study published in Advances in Gerontology journal states that supplementing bilberry or blueberry on a long-term basis can prevent cataract and age-related muscular degeneration.
So, if you want to enjoy optimal eye health, include these 5 superfoods in your daily diet.