7 Must Have Foods for Healthy Eyes

food for healthy eyes

As the added saying goes ‘you are what you eat’.  If we don’t eat the right foods our metabolic processes within the body suffers which leads to diseases and declining of health.

A well balanced healthy diet results in healthy eyes.  Eating the right foods maintains eye health and often prevents future problems.

Here are our foods for healthy eyes that we at home eyecare recommend you incorporate in your daily diet:

1.  Fish

Fish such as salmon, tuna, sardines, trout and mackerel have a high content of omega 3 fatty acids which help the retina to develop, protect and work..  The omega 3 fatty acids helps to protect against macular degeneration and dry eyes.  A study in 2009 found that the individuals with the highest intake of omega 3 fatty acids were 30% less likely to progress to the advanced form of macular degeneration.

2.  Carrots

Eating carrots promotes and enhances your vision.  Carrots contain Vitamin A and Beta Carotene which aids the retina to function appropriately and reduce the risk of eye disorders.

3.  Leafy Greens

Leafy greens contain anti oxidants such as lutein and zeaxanthin.  Numerous studies have shown that having these anti oxidants in your diet reduces the risk of developing eye disorders such as macular degeneration and cataracts.  Foods that you should incorporate in your diet include spinach, kale, broccoli, peas and avocado.

4.  Citrus Fruits and Berries

Berries and citrus fruits such as oranges and grapefruit contain a high content of vitamin C which reduces the risk of developing macular degeneration and cataracts.  Vitamin C ensures the maintenance of healthy blood vessels located in the eye.

5.  Eggs

The yolk of an egg contains high sources of Vitamin A, lutein, zeaxanthin and zinc.  Vitamin A helps to protect the cornea.  Lutein and zeaxanthin lowers the risk of macular degeneration and the formation of cataracts.  Zinc is needed for the health of the retina, it also enables us to see in the light.  These anti oxidants aid in combatting the risk of macular degeneration, dry eyes and night blindness.

6.  Nuts

Almonds, walnuts, pistachios and peanuts contain high content of omega 3 fatty acids and vitamin E which both enhances and protects your eye health.  Research shows that vitamin E helps to reduce macular degeneration and cataracts.

7.  Dairy Products

Dairy products such as milk and yoghurt contain vitamin A and zinc.  Vitamin A protects the cornea of the eye whilst zinc helps to enhance night vision and prevents cataracts.

If you need any assistance with your eye care please do not hesitate to contact us.

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