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As people always say, “Eyes are windows to the soul”, eyes are an important part of our body, functioning like a digital camera to capture, focus and transmit light or signals to the brain. However, there are a huge number of people getting problems and diseases related to eyes like poor eyesight, myopia, hyperopia, cataracts, etc. This improves this body part is also venerable and need much more attention.
One of the best ways to take a good care of your eyes is providing essential nutrients for eye health like vitamin A, C, carotenoids, omega-3 fatty acids, antioxidant, beta carotene, minerals and so on.
Let take a closer look at top 10 nutritious foods that are beneficial for your eyes.
It has been confirmed that avocado is extremely beneficial for your eyes thanks to its beta-carotene and vitamins. You can enjoy delicious avocado salad, soups or just eat it raw and at the same time make use of nutrients to improve your eye health and fight back potential harmful elements.
A regular consumption of avocadoes on daily basis notably contributes to a reduction of the chance getting cataracts or macular degeneration.
Read more Health Benefits of Avocado.
2. Leafy Green Vegetable
Leafy greens such as spinach, kale, turnips, mustard leaves, etc. are among the best foods you should eat regularly to improve the overall health in general and your eyesight in particular. This is thanks to the rich content of vitamin A, zeaxanthin and lutein present in such vegetables, which have functions of nourishing and protecting eyes from various harmful factors like ultraviolet light.
To make use of leafy greens, you can add them into your daily meal as salads or a side dish. Alternatively, make yourself fresh juice of vegetables and have it every morning. You will soon see your vision health improves.
The common cause leading to eye problems like blurred vision, ocular fatigue, highly sensitive to light is the lack of vitamin B2 in the body. To deal with these problems, you’d better have more food rich in vitamin B2 like broccoli. As your eyes get a healthy amount of this vitamin, they will be strong enough to fight back cataracts and other diseases like pink eyes.
Besides, there are other nutrients you can get from broccoli to benefit the eyes, which are lutein, zeaxanthin, phytochemical antioxidants, etc.
Read more Surprising Benefits of Broccoli.
The key factor that makes carrots a perfect ingredient used to strengthen your eyesight is beta-carotene. In fact, this element indirectly contributes to the improvement by being converted to vitamin A, which is able to stave off various eye problems like blindness and simultaneously enhance cornea health and other cells in the eyes.
Plus, the lutein in carrots at the same time boosts the density of pigment in the macular, keeping the retina safe from macular degeneration.
Read more Health Benefits of Carrot.
Blueberries are such a great fruits for eye health owing to its profile of nutrients including anthocyanins, anti-inflammatory, antioxidant, collagen-stabilizing and vasoprotective properties. These substances work well together to significantly reduce in blood pressure, inflammation as well as blockages in the arteries.
By consuming blueberries regularly, you are improving vision health and blood vessels in the back of your eyes.
Other types of berries like blackberries, cranberries are also advisable.
Read more Top 10 Blueberry Health Benefits.
6. Sweet Potatoes
Another healthy food you should consider to benefit your eye health is sweet potatoes. Basically, sweet potatoes offer you a huge amount of vitamin A, potassium, fiber and beta-carotene to nourish your eyes. In detail, this substance functions to enhance vision health as well as prevent many harmful factors like viral infections and bacterial that can cause various eye-related problems like red eyes or irritated eyes.
Read more Health Benefits of Potatoes.
More than an ingredient in culinary, peppers are preferred for many other reasons, especially health benefits. Specifically, the plant contains an array of vitamins like vitamin A, B6, C and other nutrients like lutein, beta-carotene, etc. This profile of nutrients is extremely beneficial for eye health as they protect the cells and reduce the risk of developing eye diseases.
It would be uncompleted if we do not include strawberries in this list. The fruit contains an impressive quantity of vitamin C that acts as a powerful antioxidant to keep your eyes safe from harm. Additionally, strawberries simultaneously take advantage of its other antioxidants to stave off eye diseases.
Read more Health Benefits of Strawberries.
Omega-3 fatty acids play a vital role in maintaining a good health of the eyes and whole body. Thankfully, this substance is abundant in walnuts, which makes the nut a perfect choice to improve eyesight and prevent diseases. For the body, the content of zinc, vitamin E and antioxidants in walnuts helps to reduce the growth and development of inflammation and protect cardiovascular health. You can also use other types of nuts to replace or use along with walnuts if you wish.
Read more Top 10 Walnuts Health Benefits.
Salmon has been so well known for its nutritional value, including imega-3 fatty acids. This is a valuable substance that is not produced by the body, but needs to be taken in through food sources instead. After being absorbed, omega-3 fatty acid actively acts to prevent dry eyes as well as macular degeneration.
To improve your eye health, you’d better consume salmon more regularly. In case you do not prefer the taste of salmon, use other kinds of cold-water fish like mackerel, tuna and sardines.
Read more Health Benefits of Salmon.
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