According to some findings, more than 25 million people in this world are suffering from age-related macular degeneration. One should not take the eye care for granted and should include the best food for the eyes in their diet.

A large number of eye diseases are caused by the oxidation of the eyes that is mostly accompanied by inflammation and vision loss. Various studies show that having a diet rich in Vitamin-C and E, zinc and omega-3 fatty acids, is known to improve the eyesight and prevent age-related eye problems.

Best food for your eyes

Here are a few food items that can improve the eyesight:

• Kale:
Kale is rich in fighting cancer-causing agents. Kale is a good source of beta-carotene and lutein. It is the top combination of antioxidants, vitamins for your eyes, lutein and zeaxanthin, etc.

Such important and beneficial nutrients are found in dark and green leafy vegetables.
You can use the kale leaves in salads, side dishes, you can prepare smoothies out of these leaves and baking the leaves of the kale vegetable is a god option.

• Corn:

Corn is a very tasty way and one of the best food for your eyes, to improve vision as these are rich in lutein and zeaxanthin. You can make a variety of food items using these corn kernels, like soups, chillies and casseroles.

• Spinach:

Lutein and zeaxanthin that is abundantly found in green spinach are very good for eyes. You get about 20 mg of important lutein and zeaxanthin from one cup spinach. Spinach is a very versatile food item, where you can improve the food nutrients by adding different options, as in the form of starters, sandwiches and wraps.

• Broccoli:

This veggie is rich in various food nutrients such as vitamin-C, beta carotene and zeaxanthin, etc. You can add broccoli (after cooking them) in omelettes, frittatas and pasta, etc. and imbibe a different assortment of vitamins for eyes.

• Eggs:

Eggs are protein packed food items. It is one of the best ways to start your day with an egg. Eggs are rich in proteins, and they provide nutrients in the form of vitamin e, omega-3 fatty acids and lutein, etc. Various nutritionist says that more than any other food, our body can absorb the above-mentioned nutrients from the eggs.

• Sweet potatoes:

These are placed high on the list of best food used eye health. Nutritionist says that one cup of sweet potato serving is more than full of the daily requirements of Vitamin A and C.

• Apricots:

Apricots are nutrient rich fruits, with ample amounts of beta-carotene, lycopene and both the carotenoids. This makes apricot a favourite choice to make a difference in eye vision problems.

Our body is known to convert beta carotene into vitamin a and resists any damage caused to eyes including the eye lenses.

Also Read: Eye care tips for kids

• Oysters:

Oysters are rich in zinc, and if you are not an oyster person, then you can opt for salmon, lobsters, beef and milk, etc., to make up for your zinc requirements.

Deficiency of zinc in the body can be a welcome sign for age-related macular degeneration and cataract cases. You can decrease your chances to have these problems including night blindness and age-related eye problems, by including zinc-rich diet in your life.

• Wheat germ:

Vitamins for your eyes are very effective, and Vitamin-E rich wheat germ is very good for eyes. Vitamin E is known to slow down he process of macular degeneration and decrease the risk of having cataracts. There are various other sources of Vitamin-E other than wheat germ such as almonds, sunflower seeds and peanut butter, etc.

• Oranges:

The Vitamin-C rich fruit is good for the eyes as it is known to strengthen the eye vision. According to national eye institute, Vitamin-C is helpful to regenerate important eye tissues and also helps to activate other vision helpful antioxidants and Vitamin-E.

Also Read: Diagnosing Myopia

Although many eye problems are not curable with the help of foods, you can surely prevent the chances to get many ages-related eye problems. A healthy diet including best food for eye health proves not only helpful for the health of eyes, but it is also helpful for the health of the whole body. So eat well, not for your eyes only, but for your overall health.

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