5 Things You Need to Know About Eating For Healthy Eyes

mela (52)in #food • 7 years ago

1. Eat Your Carrots, Really

Eating carrots really do keep your eyes healthy. Carrots and other fruits and vegetables are full of essential vitamins and nutrients that your body needs to keep working at optimal level. Carrots are full of beta carotene, which our bodies convert into vitamin A. Vitamin A is one of the vitamins that is essential for good eye sight. Lack of vitamin A can cause night blindness, dry eye and even blindness. So eat those carrots and other foods rich in vitamin A, such as liver, sweet potatoes and egg yolks.

2. Boost Your Lutein Intake

Lutein is essential for eye health. It is a type of antioxidant called a carotenoid antioxidant. It is found in the pigments of yellow and orange vegetables. Lutein is found naturally in the area of the eye called the macula, which is part of the retina. Lack of lutein in the diet is being associated with macular degeneration, which is the number-one cause of blindness in people over the age of 55. Eating foods high in lutein may help with risk factors. Foods high in lutein are avocados, dark leafy greens and eggs.

3. Eat Some Fish

Omega-3 fatty acids are linked to healthy eyes. A study in the "Journal of Nature Medicine" shows links between omega-3 and reducing the risk of retinopathy, which is a deterioration of the retina. The retina has the highest concentration of omega-3 in the body. Ensuring there is enough in your diet will lead to healthier retinas and vision. Foods rich in omega-3 fatty acids are sardines, tuna and cod.

4. Get Your Zinc

Zinc, found in wheat germ, liver and milk, is important to eye health. The recommended daily allowance of zinc is 11 mg for males and 8 mg for adult females. A deficiency in zinc has been associated with macular degeneration and cataracts.

5. Try an Herbal Supplement

Bilberry is a small fruit close to the blueberry, which is also closely associated with eye health. During World War II, soldiers believed that bilberry could help their night vision. Bilberry is full of flavonoids and antioxidants that benefit eye health. Bilberry is now available on the market as an herbal supplement.