Nutritious Diet To Keep Your Eyes Healthy

By: Arijita Ghosh

Are you getting enough nutrition from the food that you eat? If not, then you should start eating healthy and nutritious food as a nutritious diet is important not only for improving overall health but also your eye health.

Keeping your eyes healthy is absolutely necessary as in modern times most of us are either working in front of computers or are constantly glued to smartphones. These modern gadgets are considered harmful for the eyes. Thus, it is extremely important to keep your eyes healthy and this can be achieved by including healthy foods in our diet.

Increasing intake of antioxidants and other important nutrients through a nutritious diet is believed to be helpful in reducing your risk of cataracts and macular degeneration.

good diet for eyes

Different antioxidants have different benefits. For example, vitamin A protects against blindness, and vitamin C plays an important role in preventing glaucoma.

Foods containing Omega-3 essential fatty acids help in alleviating dry eye symptoms and provide protection against macular damage.

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Certain other vitamins and micronutrients like beta-carotene, flavonoids, lutein and zeaxanthin , selenium, vitamin E, zinc, etc. are also helpful for improving eye health.

But the most important question is, how do you include these essential nutrients in your daily diet? To answer this let us have a look at some of the nutritious foods that are important for boosting eye health:

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1) Carrots

Carrots contain beta-carotene which facilitates proper functioning of the eye as well as the retina. Thus, for a good vision consuming carrots is a must.

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2) Fish

Fish such as salmon, tuna and sardines are rich in omega-3 fatty acids which in turn protect the eyes against dry eyes, cataracts and macular degeneration.

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3) Leafy Green Vegetables

Leafy green vegetables like spinach, kale, collard greens, avocados, peas and broccoli are packed with plant pigments like lutein and zeaxanthin that can alleviate the problems of macular degeneration and cataracts.

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4) Whole Grains

Whole grains like quinoa, brown rice, whole oats and whole-wheat breads help promote overall eye health as they contain essential nutrients such as vitamin E and zinc.

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5) Eggs

You can obtain nutrition for the eyes by consuming eggs as they contain two important enzymes - lutein and zeaxanthin as well as zinc. All of these nutrients help protect your eyes and also provide protection against macular degeneration.

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6) Nuts

Nuts like almonds, walnuts and pistachios are rich in omega-3 fatty acids and vitamin E which help in improving overall eye health. ‘Go nuts' as they are healthy, tasty and help you have a better vision.

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7) Tomatoes

Tomatoes also provide nutrition to the eyes as they contain carotenoids and lycopene. Also, the vitamin C content in tomatoes helps protect the vision and protects the retina against any kind of damage.

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8) Berries And Citrus Fruits

Fruits like oranges, lemons, grape fruits and berries are rich in vitamin C which may reduce the risk of macular degeneration and cataracts. Consume these fruits as much as you can as they are nutritious and also are good for eye health.

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9) Beans

Beans, lentils, kidney beans and chickpeas provide the right amount of nutrition for the eyes. They also contain zinc and bioflavonoids that help protect the retina and lower the risk of developing cataracts and macular degeneration.

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10) Sweet Potatoes

Sweet potatoes promote good vision and also provide perfect nutrition to the eyes as they contain a type of vitamin A (beta-carotene). Add sweet potatoes to your diet to have a healthy vision.

Read more about: diet, eyes, nutrition
Story first published: Wednesday, September 6, 2017, 11:30 [IST]
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