Your eyes are intricate organs with many elements that work together to generate clear vision. Because vision is one of the most crucial senses, it’s critical to maintain good eye health to avoid blindness, vision loss, and disorders like cataract and glaucoma.
Eating a healthy, well-balanced diet is, of course, only the first step toward total health, which includes healthy eyes. Continue reading for a list of eye-healthy foods that can help you keep good eyesight and prevent age-related eye illnesses like macular degeneration, dry eyes, and night vision issues.
According to Healthline, eating these 10 things regularly in your 40s can help maintain perfect eyesight.
1. Leafy greens.
We’ve all been told to eat our greens since we were kids – and most of us hated it! – but there are numerous eye benefits. Kale includes the antioxidants lutein and zeaxanthin, which have been shown to protect your eyes from UV damage, lowering your risk of cataracts and macular degeneration.
2. Citrus fruits.
Vitamin C is beneficial to your general eye health and has been shown to reduce the risk of cataracts. Citrus fruits like oranges and lemons, as well as other foods like strawberries and bell peppers, are high in vitamin C. Antioxidants are beneficial to the blood vessels in your eyes, as well as lowering your risk of getting macular degeneration later in life.
Fish contains omega-3 fatty acids, which have been shown to help prevent age-related macular degeneration (AMD) and glaucoma. Try oily fish like tuna, salmon, and trout, as these fatty acids can help alleviate dry eye symptoms and even reverse them in certain cases.
4. Sweet potatoes.
Sweet potatoes contain beta carotene, a vitamin A source that has been shown to lessen the risk of eye infections. It can also help prevent dry eye and night blindness by slowing the progression of AMD. When it comes to discovering foods and vitamins that safeguard your eyesight, sweet potatoes appear to be a one-stop shop.
It may have been something your parents instilled in you since you were a child, but carrots are actually very excellent for your eyes! They contain beta carotene, which the body converts to vitamin A, which aids in the development of rod and cone cells in the eyes.
Eggs are similar to our leafy greens in terms of antioxidant content. Egg yolks are high in lutein and zeaxanthin, and they’re a good source of vitamin D, which can help prevent AMD. In the macula, they enhance the quantity of protective pigment. According to studies, eating an egg every day for five weeks raises lutein levels by 26% and zeaxanthin levels by 38%.
7. Dark chocolate.
According to Harvard Medical School, chocolate’s cocoa flavanols increase the flow of oxygen and nutrients to the eye’s blood vessels. According to the Mail Online, consuming a bar of 72 percent dark chocolate resulted in “substantial increase” in contrast sensitivity and visual acuity, according to a research published last year.
Nuts, like fish, are high in omega-3 fatty acids, which can help prevent AMD and glaucoma. Nuts are also high in vitamin E, which protects your vision from age-related damage.
Zinc is a mineral that may be found in abundance in healthy eyes, and oysters are one of the best natural supplies of this important element. It aids in the natural development of melanin, a pigment that protects the eyes. Two of the most prevalent consequences of zinc deficiency are night blindness and cataracts.
10. Bell peppers.
Who would have guessed that these vividly coloured bell peppers may help reduce the risk of age-related macular degeneration, but they have been shown to do so. To receive 100% of the recommended daily intake of vitamin A and vitamin C, all you need is a cup of these. As a result, make sure these are on your menu.