Your eyes are not only a means to see but are a window to the outside world. Imagine a day when you are blindfolded and have to do the daily chores. How difficult it would be for you? Eyes need care. Care begins with the food that you eat. There are many foods that help protecting eyes and they include zinc, lutein, omega-3 fatty acids and Vitamin A. Almost all green, leafy vegetables and fruits, eggs, meat, protein, milk are rich in nutrients that can improve your eyes. We are providing a list of food that can protect and improve your eyesight. Diabetes can indirectly affect eyes so you must take utmost care in preventing such obesity related disease.
Spinach, broccoli and other green vegetables can protect your eyesight. They are powered with Vitamin A, vitamin B12, lutein and antioxidants that reduce loss of vision. Spinach is full of beta carotene and helps preventing vision loss. Cataracts and eye muscle degeneration is prevented with the intake of such good green leafy vegetables. There is an endless list of green vegetables to choose from- kale, turnip green, green peas, lettuce, beans and collards.
Carrots are rich in beta carotene which converts into Vitamin A when consumed by the body. Each serving can generate up to 5000 grams of Vitamin A. It is due to this beta carotene that the carrots get their color. They are extremely helpful in protecting the retina of the eyes. Other beneficial ones are purple colored eggplant, white potatoes, pumpkins, avocado, bell pepper etc. Almost all of them have anti-cancer properties and are known to protect your eyes.
Besides being a part of delicious breakfast, eggs are great for your eyes. The outer portion of the egg contains protein which protects the eye lens and the yolk is rich in zeaxanthin to prevent muscular degeneration. The yolk also contains zinc which keeps your vision on track. They are also rich in Vitamin A and deficiency of which causes Night blindness.
The fruits are delicious, nutritious and beneficial for your organs. They are rich in antioxidants and loaded with lots and lots of vitamins and minerals. Dragon fruit, Kiwano, Jack fruit, custard apple are examples of some fruits that can protect and improve your eyesight.
Fish and other seafood help protecting eyes besides caring for your heart. The omega 3 fatty acids rescue your eyes from being damaged apart from keeping your heart healthy. Salmon and tuna are the most favorite dishes that are healthy and delicious. If you are not a fan of seafood or are a vegetarian, you can opt for fish oil tablets as a food supplement. Codfish is another variety of fish and you get their omega 3 fatty acids in the form of tablets as well. Mackerel and Anchovy are other fishes which are rich in nutrients to protect your eyes. Oysters are loaded with zinc and so is the shellfish.
Nuts are rich in omega 3 fatty acids and vitamin E. If you are a vegetarian and do not prefer to eat eggs or fish, nuts are an excellent source of omega 3 fatty acids for you. Hazelnuts, Almonds, Walnuts, peanuts, cashew nuts, ground nuts etc. can be helpful in improving your vision. Vitamin E protects cells against free radicals, and protects the eyes against cataract.
As per researches, dark chocolates can really improve your vision. Flavonoids are the most common ingredients in dark chocolates and they play a role in protecting the blood vessels in your eyes which in turn improve the eyesight. In addition to controlling your blood pressure and cholesterol, they improve brain functioning which in turn prevent muscle degeneration of eyes.
So, the key factors are the antioxidants, Vitamin A, Vitamin C, Vitamin E and minerals which play an important role in improving your eyes. You need to protect your eyes as they are a part of your sense organs and care cannot be ignored.