Our regular diet should contain all nutrients and vitamins needed by our body. Along with taking care of our bone health, heart and digestive system, we should ensure that we are having food needed for good eyesight and which helps in ensuring eye health. Here are some foods which should be a part of your diet regularly.
Foods Which Are Good For Your Eye Health:
Bright Orange Vegetables And Fruits
The bright orange color in many fruits and vegetables is due to beta carotene present in them. Beta carotene is highly effective in promoting healthy vision. Such vegetables and fruits also help in adjusting eyesight to low light conditions. Including apricots, pumpkin, carrots and squash is good for the eyes
Green Leafy Vegetables
Fresh leafy vegetables are packed with zeaxanthin antioxidants and lutein which are good for the eyes. Having fresh green leafy vegetables in the diet helps in preventing occurring of cataracts and macular degeneration.
Omega 3 fatty acids are usually found in cold water fish – these are mainly tuna, sardines, salmon and mackerel. Including all such cold water fish in the diet is highly effective in ensuring eye-health. These fishes offer plenty of health benefits for the eyes They help in protecting the eyes from all age related macular degeneration, eye inflammation, dry eyes and eye infection. Instead of having fish oil supplements, people should include fresh fishes in their regular diet for eye health.
Kidney beans, mung beans, chickpeas and lentils are the best ways to add zinc in your regular meals. Zinc is essential for vitamin A release which is later used for eye tissue health. If there is zinc deficiency, it can cause deterioration of macula which is present just in center of retina. Beans can be served in salads, stews and casseroles.
Almonds are good to eat and full of vitamin E. Vitamin E helps in slowing down macular degeneration. Just one handful of almonds offers your daily dose of vitamin E, needed for good eye health.
If your diet is about foods with low GI ( glycemic index), it can help in reducing risks of age related macular degeneration. You need to exchange all refined carbohydrates for brown rice, whole oats, quinoa, pasta and whole wheat breads. Whole grains contain niacin and zinc which is good for overall eye health.