Research shows that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are essential for maintaining eye health.
Many people believe that poor eyesight is an inevitable result of aging or eye strain. A healthy lifestyle can significantly reduce the risk of eye health problems.
Here are 10 foods rich in nutrients and good for maintaining eye health.
1. Fish
Many fish are rich in omega-3 fatty acids. Some fish are rich in oil in the intestines and body tissues, so eating them offers higher levels of omega-3 rich fish oil.
Fish that contain high levels of omega-3s such as tuna, salmon, trout, mackerel, sardines, anchovies, and herring.
Several studies have found fish oil can cure dry eyes, including dry eyes caused by spending too much time on the computer.
2. Green Vegetables
Green vegetables are rich in lutein and zeaxanthin and are also a good source of vitamin C for the eyes. Famous green vegetables include spinach, cabbage, and mustard greens.
3.Carrots
Carrots are rich in vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an important role in maintaining vision, in which vitamin A is a component of a protein called rhodopsin, which helps the retina absorb light.
4. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. Sweet potatoes are also a great source of the antioxidant vitamin E.
5. Beef
Beef is rich in zinc, which is capable of maintaining better long-term eye health. Zinc can help delay vision decline due to age and macular degeneration.
The eyes themselves are high in zinc, especially in the retina and the network of blood vessels that surround the retina.
Meats such as chicken breast and pork loin also contain zinc, but are lower in levels than beef.
6. Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of decreased vision. Eggs are also a good source of vitamins C and E, as well as zinc.
7. Nuts
Nuts are rich in omega-3 fatty acids. Nuts also contain high levels of vitamin E, which can protect the eyes from damage caused by aging.
Nuts are available to buy both in stores and online. Nuts and legumes that are good for eye health include walnuts, Brazil nuts, cashews, peanuts, and lentils.
**8. Grains **
Like nuts and legumes, whole grains are rich in omega-3 and are a rich source of vitamin E.
The seeds are available for purchase in stores and online. Seeds high in omega-3 include chia seeds, flax seeds, and hemp seeds.
9. Fruit Citrus
Citrus fruits contain a lot of vitamin C. Like vitamin E, vitamin C is a recommended antioxidant and is useful for fighting eye damage due to aging.
Examples of citrus fruits that are rich in vitamin C are lemons, oranges and grapes.