Healthy Bites: 10 Foods that help you have healthy eyes

The world is spectacular and not so much fun to see with those spectacles on. Half of the world’s population is affected by eye disorders including weak vision, cataract, etc. Weak vision is clearly an indication of diseased eyes. While age can be a factor for vision disorders, there are other deficiencies which can account for eyesight problems even in youngsters.

Researches say that other than eye exercises, there are several nutrients than can help to keep your eyes healthy. Here’s a list of 10 such foods that contain antioxidants as beta carotene (precursor to Vitamin A), vitamin C, Vitamin E, lutein, omega-3 and zinc.

1. Avocados


Avocados are not just beneficial for external cure of under eye circles, ingestion of this fruit helps prevent muscular degeneration, astigmatism and cataracts. Avocados are the best source of lutein other than Vitamin A, C, B6 and E thus which are known to fight free radicals (free radicals are particles that damage cells).

2. Carrots


Richest source of beta carotene, carrot cuts down the risk of cataracts and weak vision. It specifically aids for a healthy night vision being a major source of Vitamin A. Other than the metaphoric incentive carrot, this vegetable can be eaten in various forms – as salad, in soups or as a side serving.

3. Spinach


Spinach is high in lutein and zeaxanthin packaged with considerable concentration of vitamin C and beta carotene. These nutrients act as a shield for the retina by protecting it from ultraviolet rays. It is a common side serving for dinner. Popeye eats it straight from the can but you can add it to soups and salads.

4. Broccoli


Broccoli contains a compound called sulphoraphane which is known to enhance body’s immunity against free radicals. It also contains Vitamin C antioxidant. This green flower like vegetable can be really experimented with in the kitchen. You can add it to soups, pastas, salads, omlette, egg scramble, etc. It is a must have in your vegetable basket.

5. Tomatoes


Tomatoes are available everywhere. Richest source of vitamin C and lycopene, it is an important ingredient for every meal. It not only add tang to the curries and red tinge to the salads, but also cannot be dispensed with while making sauces.

6. Garlic


The sulphur content of garlic augments the production of glutathione, an important protein that protects the retina. Levels of glutathione must be maintained for keeping glaucuma or cataracts at bay. Garlic can be added to oils while sauteing vegetables and/or meat. It is known to slow the degradation of cooking oil. Note that garlic should be consumed cautiously if you suffer from gastrointestinal disorders.

7. Salmon, tuna and sardines

Salmon, tuna and sardines

Fish is the richest source of DHA (docosahexaenoic acid), that is Omega-3 fat. It has been found that eating fish at least twice a week is 40 percent more likely to ward off AMD (age-related muscular degeneration), cataract and other ocular diseases such as dry eyes. It is good for your heart as well. A word of caution: While choosing wild salmon, go for the variant low in mercury. It is also readily available in natural food markets and online.

8. Eggs


Egg is not just a friendly food, it is also nutritious. The yolk contains lutein which prevents muscular degeneration and cataract. It is an excellent source of protein. Whether it’s boiled or poached, curries or omlette, eggs can certainly make for a scrumptious meal which is also good for your eyes.

9. Almonds


Almonds are loaded with Vitamin E which is a powerful antioxidant and helps keep cataract and muscular degeneration at bay. Eaten in moderation, this little nut also gives radiance to your skin and keeps cholesterol levels in check. Almond oil massage around eyes cures the under eye circles. It is commonly eaten in the overnight soaked format. Roasted almonds can make up for a great mid-meal snack. Coarsely crushed almonds can be sprinkled over a bowl of oatmeal or salads.

10. Blueberries and bilberries

Blueberries and bilberries

Blueberries and bilberries (European variant of blueberries) contain a powerful antioxidant called anthocyanin which neutralize the mal effects of free radicals in the body. These berries improve eyesight in general and night vision in particular. Blueberries protects the eyes from the development of glaucoma and helps treat nearsightedness and retinal degeneration.

While you’re out there cooking, don’t forget to give ample consideration to the aforementioned foods and reap the benefits of healthy eyes.

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