There are numerous individuals who suffer from numerous eye disorders, including nearsightedness, poor eyesight, farsightedness or distorted vision. In order to avoid these problems, you must take good care of your eyes, meaning that you must also provide them with the proper nutrients. For example, if you want to have healthy eyes, you must consume foods that are rich in antioxidants, vitamins C and A, minerals, bioflavonoids, omega-3 fatty acids and carotenoids. By doing so, you can be sure that your eyes will function better for longer. The best foods for your eyes are listed in the following paragraphs.
There is no surprise that carrots are in the top of the list. These vegetables are widely known for protecting the eyes. They contain beta-carotene and they can protect the eyes cells, maintain a clear and healthy cornea and prevent night blindness. The lutein in the carrots is also useful for the macula, by increasing its pigment density and reducing the risks of developing macular degeneration. Carrots also contain potassium and fiber and you can eat them in side dishes, salads and soups.
Peppers, no matter if they’re orange, yellow, red or green are rich in vitamins C and A and are crucial for the health of your eyes. Vitamin C will diminish the risks of developing cataracts and vitamin A preserves the eyesight. Peppers also contain lycopene, vitamin B6, beta-carotene, zeaxanthin and lutein, compounds that can maintain the health if your eyes. Peppers can be eaten stir-fried, bakes, steamed, stuffed or grilled.
Strawberries are rich in one of the most powerful antioxidants: vitamin C. This vitamin protects the eyes from inflammatory diseases and can prevent vision defects, macular degeneration and dryness of the eyes. You can consume 3 servings of strawberries per day so as to be sure that your eyes are healthy and protected. Include them in fruit salads, cereals or yogurt or eat them raw. They make a great and healthy dessert.
The omega-3 fatty acids are also important for the health of your eyes and you can find them in walnuts. They also contain vitamin E, zinc and antioxidants and can preserve the cardiovascular health and combat inflammation. Other kinds of nuts such as peanuts, pecans, hazelnuts or almonds are also useful. Eat them every day so as to notice the results and prevent the vision problems.
Another great source of omega-3 fatty acids is the salmon. The consumption of this fish can prevent blindness and can combat the damage of the retina. At the same time, the omega-3s will prevent the dry eyes and can also reduce the risk of macular degeneration. The specialists say that 2 servings of salmon weekly are more than enough to take advantage of its health benefits. Other fish that are great for maintaining the health of your eyes are tuna, sardines, mackerel and herring.
There are various other foods that will help you have healthy eyes and protect them from the different disorders that might appear. These foods are sweet potatoes, blueberries, spinach, avocados and broccoli.