Research suggests that people age 65 or older could preserve the health of their retinas by getting lots of vitamin C, zeaxanthin, and alpha-tocopherol. So be wise and start with the basics to improve the health of your eyes. We have listed some super foods that promote healthy vision. These are rich in powerful antioxidants such as vitamin C, carotenoids, alpha lipoic acid, omega-3 fatty acids, etc. All of them work together to protect the retina and the lens by absorbing and controlling free radicals, protecting your eyes from damage.
Beans and zinc
The mineral zinc helps keep the retina healthy and can protect your eyes from the damaging effects of light. However, zinc can reduce the amount of copper in your body, which we need to help form red blood cells. Fortunately, you can increase both at the same time with all kinds of beans (legumes), including black-eyed peas, red beans, and lima beans. Other zinc-rich foods include oysters, lean red meat, poultry and fortified cereals.
These are another rich source of vitamin C which eases the inflammation of stressed eyes. Besides, they also contain zeaxanthin, an antioxidant which helps filter out the harmful blue light rays and prevents them from entering the cornea. This helps protect eyes from damage and disorders like macular degeneration. Add some texture to salad with these wonder sprouts or enjoy as a light snack.
Green leafy vegetables
Lutein and zeaxanthin are antioxidants found in the pigments of green leafy vegetables and other brightly colored foods. They are essential to protect the macula, the area of the eye that gives us our most detailed central vision. Kale and spinach contain many of these nutrients. Other foods containing useful amounts of lutein and zeaxanthin include romaine lettuce, green cabbage, turnip greens, broccoli and peas. And although they’re not leafy and green, eggs are also a good source of these nutrients.
Kale is rich in vital nutrients and vitamins. The nutrients are crucial for a clear and perfect vision. Moreover, the lutein, zeaxanthin, vitamin A, B6 and K help protect the eyes from harmful light rays, contribute to visual development, protect the cornea and strengthen the optical nerve. Kale also provides ample amount of vitamin C. So do not shy away from the greens on the menu! Kale, spinach, mustard leaves, swiss chard, turnips – all of these are must-haves in your diet.
Seeds & Nuts
Give your eyes the advantage of the duo – vitamin C and vitamin E. Both of these together, are great at keeping a tissue healthy and strong. Almonds, walnuts, pistachios, pecans and sunflower seeds are the best sources of vitamin E and zinc. Besides, they are also rich in omega-3 fatty acids, which are beneficial to the eyes. So, toss aside your fried snacks and grab these nutritious seeds and nuts instead.
Another important antioxidant is vitamin E, which helps keep cells healthy. Vitamin E can be found in avocados, almonds and sunflower seeds.
Fruits and veggies rich in Vitamin C
Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors. Fried foods, tobacco smoke and the sun’s rays can produce free radicals–molecules that can damage and kill cells. Vitamin C helps repair and grow new tissue cells.
Apart from these, a regular eye check up is essential.