Best food to eat to keep your eyes healthy:
Foods with certain nutrients like Vitamin A, C, E, zinc, copper, and beta carotene are helpful in reducing the eye health risk of around 25 to 30% due to the aging factor. As per studies, lutein, copper, zeaxanthin, and omega-3 fatty acids are vital for overall eye health.
Take these food items for improving eyesight and make a part of your daily diet. As per researches, the best nutrient-rich food to boost eye health are here below:
Citrus Fruits
Citrus fruits are loaded with vitamin C. They have antioxidant properties to fight age-related eye damage. Lemon, oranges, and grapefruits are rich in vitamin C.
Fish
Fish has several health benefits. They are the rich source of omega 3 fatty acids. For improving eye health, eating oily fish is good. Oil fishes have oil in their body tissues and gut, so eating them offers a high level of omega-3 goodness. Tuna, salmon, mackerel, sardines, trout, herring and anchovies are some of the fishes that contain the most beneficial levels of omega-3.
Seeds
Like fishes, seeds are too high in omega-3s and are a rich source of vitamin E. You can buy Chia seeds, flax seeds, and hemp seeds, these are available at most of the grocery stores.
Nuts and Legumes
Nuts are another source of omega-3 fatty acids, they are rich in vitamin E which helps eye from age factor damage. Nuts are easily available at most of the grocery stores and they are good for eye health. Walnuts, cashews, lentils, peanuts, Brazil nuts, are some of the best options to have nuts and legumes.
Green Vegetables
Green vegetables are a good source of vitamin C, especially leafy green vegetables are rich in zeaxanthin and lutein. You can choose leafy greens vegetables to include Kale, spinach, collards.
Carrots
Carrots are a well-known option to boost eye health. They are rich in Vitamin A and beta carotene. Vitamin A plays an important role to maintain eye vision.