Given how sensitive your eyes are, they are quite vulnerable to developing eye conditions which could risk harming your eyesight permanently. This might include weakened eyesight, or even conditions such as cataracts, dry eyes and glaucoma.
To ensure the health of your eyes you will have to follow a strict diet enriched with the necessary vitamins and nutrients that contain antioxidants like lutein, zinc and omega-3 fatty acids.
The diet should exclude unhealthy and processed foods especially those that are high in sugar. They only serve to neutralize the effects of your healthy food intake.
Noted Tennessee ophthalmologist Rebecca Taylor says:
“Eating well is the No. 1 way to take care of your eyes. Eat vitamins instead of taking them.”
You can look through the list of foods that are sure to strengthen your eyesight:
Eggs
Eggs are vital to your eye health and your eyesight. Their yolks are rich with vitamin A which offers protection to the cornea which is present in the surface of the eye. Eggs also contain lutein and zeaxanthin which reduce the chances of eye related risks like cataracts which causes blurry visions. The zinc in the egg then nourishes the retina which enables you to see more clearly in the dark.
Eggs are one of those rare foods that can be eaten in breakfast, lunch and dinner. So, there are a variety of ways in which you can enjoy them, be it in sandwiches or hardboiled.
Fish
There are plenty of fish types that you can choose from for your dietary intake but salmon in particular is the most preferable when it comes to eye health. The omega-3 fatty acids that they contain provide support to the health of both the retina and visual growth. They also prove vital in the prevention of eye conditions like dry eyes.
It is best to include salmon in your diet plan one or two days per week. You can have it baked or grilled depending on your taste preference.
Kale
Kale is widely considered the superfood for eye health because of its antioxidants lutein and zeaxanthin.
Such nutrients cannot be conceived in your body so you have to consume them from a food group that contains them. Such nutrients contribute heavily in the prevention of eye conditions like cataracts and macular degeneration.
It has been estimated that 100 gm of kale contains 11.4mg of lutein so it’s best you consume at least 10mg every day. They are best eaten when served in salads.
Almonds
The thing that separates almonds from other nuts is their high levels of vitamin E. This vitamin contributes to the prevention of cataracts and macular degeneration owing to the fact that it safeguards against molecules that might cause harm to tissues.
There are numerous ways to eat almonds but given their high calories, it is best to pursue a limited daily intake.
Oranges
Vitamin C in oranges serves to strengthen the blood vessels in your eyes. Apart from that fact, oranges also prevent cataracts and other eye conditions, which is why this fruit is so unique in terms of contributing to eye health. You can simply peel and eat them or enjoy them in the form of mixed fruit smoothies.
If you believe you are suffering from an eye condition it is best to consult an eye doctor for the sake of early intervention. You can go ahead by maintaining a food intake that consists of these options and keep your eyes safe, healthy and strong.