Foods that will keep your eyes healthy.

Foods that will keep your eyes healthy.

Eye is a sensitive organ of human body. The busyness of daily life takes its toll on our eyes. Most of the students, working people are using glasses these days. Continuous reading of books or excessive use of various electronic devices like mobiles, computers, laptops reduces the eyesight. Let's find out what kind of food helps to keep eyes healthy.

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pinach.

Spinach contains lutein and zeaxanthin, antioxidants known as carotenoids. This nutrient is crucial for protecting the retina from harmful light and oxidative damage. It also contains vitamin C, which improves eye health by reducing the risk of cataracts and macular degeneration.

the carrot.

Carrots are a delicious vegetable. It is mainly eaten raw. It is rich in beta-carotene, which the body converts into vitamin A. It is essential for maintaining retinal health and low-light vision.

sweet potato.

Sweet potatoes are another excellent source of beta-carotene. It contains vitamin C and other antioxidants that help reduce eye inflammation and oxidative stress. This combination of nutrients supports corneal health, helps prevent dry eyes, and may reduce the risk of age-related macular degeneration.

the egg.

Eggs are a powerhouse of nutrients beneficial for eye health. It is rich in lutein and zeaxanthin, which help filter out harmful blue light and protect the retina. Eggs also provide zinc, which plays an important role in maintaining retinal health and may help reduce the risk of macular degeneration.

orange.

Oranges and other citrus fruits are rich in vitamin C, which is essential for eye health. Vitamin C prevents the development of cataracts and keeps blood vessels in the eyes healthy. It also contributes to the repair and maintenance of tissues including the eye. Regular consumption of oranges and other citrus fruits helps to compensate for the deficiency of this essential vitamin and keeps the eyes healthy.

Nuts and seeds.

Nuts and seeds such as almonds, walnuts, chia seeds and flaxseed are excellent sources of omega-3 fatty acids. It also contains vitamin E. Omega-3s help maintain the structural integrity of the retina and reduce inflammation. Vitamin E, on the other hand, acts as an antioxidant, protecting eye cells from oxidative damage. Add a variety of nuts and seeds to to your diet.



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1.Water

Drink 8 to 12 cups of water daily.



2. Dark green vegetables

Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.



3. Whole grains

Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source fiver has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.



4. Beans and lentils

Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.



5. Fish

Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.



6. Berries

Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.



7. Winter squash

Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.



8. Flaxseed, nuts and seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.



9. Organic yogurt

Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.



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