10 FOODS THAT BOOST EYE HEALTH

A good eye health starts with the food on your plate. A healthy diet is key in maintaining a good eye health.

Eating more of fruits and vegetables can help protect against

eye disease and aid general health.

     You can protect, maintain and boost your eye health by consciously including these 10 foods to your daily meal plan.

1. Fish: 

Oily fishes such as tuna, salmon, sardines, mackerel, trout, anchovies, herring are rich in omega-3 fatty acids, which help protect against dry eyes, macular degeneration and cataract. This fatty acids have the ability to improve overall eye health.

2. Leafy Green Vegetables: 

They are rich in two types of  carotenoids, which are found in high concentrations in the macula of the human eye, giving the macula its yellowish colour. Having leafy vegetables in our meals will stem the development of macular degeneration and cataracts. These leafy green vegetables include; broccoli, lettuce, collards, kale, spinach etc.

3. Egg Yolks: 

The yolks of an egg contain lutein, zeaxanthin, vitamin A and Zinc, which safeguard the eyes from night blindness and dryness. This nutrients scavenge for free radicals in the body and around the eyes. The body absorbs lutein in egg yolks more readily than from fruits and vegetables.

4. Citrus:

The oranges, lemons, grapefruits fall here, they are high in vitamin C. Vitamin C contributes to healthy blood vessels in the eyes thereby reducing the risk of cataracts and other eye defects.

Incorporating citrus fruits in your daily meal plan can keep your vision clear and healthy throughout your life span.

5. Legumes: 

Lentils, chickpeas, beans, peas, lupin beans, kidney beans, soy beans are good source of flavanoids and zinc. They can help protect the retina and cornea and reduce the risk of developing age related eye problems.

6. Yellow Fruits: 

Fruits such as carrots, paw paw, watermelons, tomatoes, cantaloupe are good sources of vitamin A and C. A pigment in these yellow fruits called carotenoids, help the surface of the eye and may also help to decrease the risk of many eye diseases.

7. Nuts:

Nuts are good source of omega-3 fatty acids and vitamin E, which helps to boost eye health. They guard against unstable molecules that may damage the healthy tissue. These nuts include;  walnuts, almonds, cashew, peanuts.

8. Sweet Potatoes: 

They are good source of beta-carotene. This beta-carotene slows the progress of age related eye defects. Carotene is converted in the body to vitamin A, which prevent s eye dryness, night blindness and cataracts.

9. Dairy Products:

Dairy products such as cheese, milk, yogurt, contain vitamin A as well as zinc. Vitamin A protects the cornea of the eyes while zinc aids night vision.

10. Water: 

Drinking plenty of water will help flush excess salts in the body and hydrate the eyes to help reduce strain.

Dehydration may lead to tired eyes, blurred vision, dry eyes and headaches.