The best foods for your eyes

Healthy eyes and clear vision are a gift to be cherished. Have a look at the top foods you can include in your diet that promote eye health.

With steeply rising numbers of people suffering from macular degeneration, cataract and other eye problems, it has become all the more important to follow a diet plan that includes foods that reduce the risk of these eye conditions. Check out this list of foods that are good for your eyes and find out how they help maintain eye health.

The best foods for your eyes

Carrots: The saying turned out to be true. Carrots are actually good for your eyes. Rich in beta-carotene, that protects the eye and reduces the risk of cataracts, carrots can easily be included in your diet in the form of salads or stir-fried veggies.

Turkey: A healthier option than red meat, it turns out that turkey is effective in warding off cataract. Loaded with zinc and vitamin B, this meat is a terrific food for your eyes. It tastes best in burgers and salads and is quite versatile. Don’t shy away from experimenting.

Spinach: Along with carrots, spinach is probably the other food that pops in your mind when you think of foods that helpmaintain eye health. And not without reason. Packed with beta carotene, zeaxanthin, lutein, vitamin C and a number of antioxidants; spinach works by absorbing more than 40% of blue light intensity that may harm your eyes and increase the pigment density of the macula, thus significantly lowering the risk of macular degeneration.

Read about the other health benefits of spinach

Sweet potatoes: An easy accompaniment to your meal, sweet potatoes taste best when fried or boiled and mashed. They are packed with beta-carotene which makes them a total must-have for eye health.

Sardines: Now here’s something you may not have expected. Sardines are rich in omega 3 fatty acids, which are not only healthy for your heart, but also for your eyes. They can be included in your diet twice a week and they work by protecting the tiny blood vessels in your eyes and maintaining overall eye health.

Ostrich meat: Another substitute for red meat, ostrich meat has a good amount of zinc. Zinc plays a vital role in maintaining eye health by aiding smooth enzyme function. For people suffering from macular degeneration, ostrich meat is one of the best foods. The low levels of zinc in the retina during macular degeneration can be thus successfully leveled up by including ostrich meat in your diet.

Other foods to add: Foods rich in beta-carotene, zinc, vitamins C and E and in omega 3 fatty acids are the ones that should make it to your meal everyday to ensure excellent eye health. Add cherries, almonds, peanut butter, avocadoes, flaxseeds, sunflower seeds, corn, strawberries, kiwi, bell peppers and oranges to your diet.

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