You see the world through your eyes,
and it's important to keep them healthy. Glaucoma, hypermetropia, myopia, cataract and several other eye problems may hamper with the normal functioning of your eye, making it important to take essential steps to improve eye function. You watch TV from the right distance, you maintain a good posture while reading, and you make sure never to read in dim light, but it's time to move beyond that. It's time to view the eye disorders in the nutritional way.
Spinach and other green leafy vegetables are an excellent source of vitamin A and C, which help maintain eye health and ward off eye-related problems. Spinach has 4 nutrients that protect the eye - vitamin C, lutein, zeaxanthin and beta carotene.
Grandma is right! Carrots are best for healthy eyes. A healthy diet comprising carrots keeps away eye problems like age-related macular degeneration and cataracts. They are a rich source of vitamin A and beta carotene, both of which promote optimum eye health. Also, carrots look appealing in your salads and stews, so be sure to load them up on your next visit to the supermarket.
Egg makes its way on your breakfast plate giving your body the much needed dose of calcium, omega 3 fatty acids, zinc, vitamin A, vitamin D, vitamin B12 and more essential compounds than can be listed. Eggs are a very good source of antioxidants and according to a U.S. study, eggs increased plasma concentrations of lutein and zeaxanthin, especially in people susceptible to developing macular degeneration and eye cataracts.
Broccoli, along with Brussels sprouts and Bell peppers form the 3 B's, which are packed full of vitamin C. Vitamin C is essential, especially in terms of eye health. Include a good portion of these in your meals and get that twinkle in your eye.
Tomato contains two important eye nutrients - lycopene and vitamin C - both of which ensure superb eye health. And you can't go wrong with tomatoes. They are perfect for every meal, whether pasta, salad, as a soup or in your gravies; they taste perfect. Also, tomato ketchup contains more lycopene than a tomato. So skip the cheesy dip and go for the tomato ketchup.
For warding off cataracts, add sunflower seeds to your diet. It contains selenium, an element that is super charged to protect your eye. Alternatively, you could also switch to sunflower oil for an added boost. Plus, it's also heart-healthy.
Avocadoes are the most nutritious of all vegetables you'll find, so it's pretty obvious they are also good for your eyes. They contain more lutein than any other fruit, making them specific in preventing cataract and macular degeneration. Go Mexican with a great avocado dip.
The beta carotene comes to the rescue once again in people with poor eye health. Beta carotene, a provitamin that is converted to active vitamin A, is converted to retinol and then to retinoic acid and is essential for vision. Sweet potatoes have a good amount of beta carotene in them and also make for a yummy side dish. Sprinkle sea salt over diced, jacketed sweet potatoes and bake them for 7-10 minutes and serve hot.
Garlic flavors your dishes, giving it that extra punch. But do you know, that garlic has added eye health boosting properties as well? Quercetin, vitamin C and selenium, in garlic are nutrients that help maintain the retina and eye cells and keep them functioning normally.
Being a rich source of omega-3 fatty acids, salmon not only keeps the heart healthy, but also helps protect the tiny blood vessels of your eye, making it an ideal fish to be included at least once a week in your diet. Tuna's and sardines are the next best fish to consider for healthy eyes.