Eyes are one of the most important organs inside our body as they function as “the window of the soul” and they allow us to see the world around. Eyes have a lot of blood vessels, so a healthy diet for heart, less fat is very important to keep the blood vessels on eyes healthy.
Best Natural Foods For Eye Health – 11 Best Foods Ever:
The simplest way to improve eyes is following a healthy eating diet and eating the right foods which can boost eye function. In nature, there are a lot of foods that can help to brighten and strengthen the eyes effectively, helping to improve your eye health and function without using pills, drugs, or medications. Here is the list of natural foods for eye health which is highly appreciated by nutritionists and experts for their health effects on eyes.
1. Carrot:
The first one in the list of the best foods for eye health is carrot – one of the superfoods we should eat regularly because of many reasons. Some vegetables and fruits in orange such as carrots contain a lot of beta-carotene and antioxidants, helping to prevent degenerative eye diseases such as cataracts and retinal disease.
Carrots can be easily added to any dish, or used to make a healthy salad. However, if you do not very like eating them because of their hardness, carrot juice is an excellent replacement. Most of the additional foods or beverages for children contain carrots as the main ingredient. Carrots can be the raw material for soups, stews, sauces, or appetizers. Be careful not to eat too many carrots because it can cause jaundice.
2. Tomato:
Tomatoes contain lycopene and carotenoids which make fruits come in brilliant red. Researches show that lycopene in eye tissues helps to prevent the risks caused by light to the retina and other parts of the eye. Tomato also provides a great source of vitamin C to protect eyesight. Processed tomatoes or fresh tomatoes served with a little olive oil can help to promote the absorption of lycopene. The researchers suggest that eating foods rich in antioxidants would be better than taking supplements for the eye. Carrots are also an excellent source of this substance.
3. Spinach, Kale, Green Veggies:
Spinach and kale and many other green leafy vegetables are very rich in antioxidants stored in two gold points in the eyes – lutein and zeaxanthin. The macula is the part of the retina which acts as a natural sunscreen, shielding and protecting your eyes from harmful light. Lutein and zeaxanthin absorb blue light which can harm the retina.
These nutrients also help the eyes detect contrast better, so eating foods rich in antioxidants will not only improve but also help to maintain your long-term vision. Lutein and zeaxanthin are fat solubles, so eating green vegetables and olive oil will help to ensure that you can absorb nutrients better.
4. Egg:
Similar to spinach and other green leafy vegetables, egg yolks are also a good source of lutein and zeaxanthin – the two important substances for eye health. In a recent study, researchers found that lutein concentrations will increase 26%, while zeaxanthin levels increase 38% if people eat an egg every day.
Egg yolks are also a natural source of vitamin D, helping to reduce the risk of ARMD. Therefore, egg should also appear on the list of natural foods for eye health people should not look down.
5. Salmon:
Salmon is one of the great sources of omega-3 fatty acids which are necessary for maintaining healthy eyes. Omega-3 has been shown to reduce the risk of ARMD and help to treat dry eye disease.
An ophthalmologic research has shown that a diet rich in omega-3 fatty acids will help to reduce the risk of macular degeneration up to 38%. Salmon is also a natural source of vitamin D which is beneficial for eye health.
6. Olive Oil:
Olive oil is always considered one of the best essential oils in the world as it helps to improve overall health and boost the function of many organs inside our body. For eyes, it can also help a lot! A diet low in fat may help to prevent damage retinopathy.
Some studies show that a diet which contains olive oil, fish, plant foods, and healthy fats is said to be good for eyesight.
7. Corn:
Yellow corn is a great source of lutein and zeaxanthin – the natural yellow pigment which is lost in the process of macular degeneration.
Scientific studies have shown that lutein and zeaxanthin concentrations in the blood of elderly people increase dramatically when they eat corn, fruits, and vegetables, which are rich in carotenoids. So that it can significantly reduce the risk of losing the yellow pigment in our eyes.
Many studies even found that women who eat most of the fruits and vegetables including yellow corn will be able to reduce the risk of developing cataracts
Therefore, we should add more corn into our daily diet for good!
8. Pistachio:
This is also one of the natural foods for eye health you really should add to your daily diet. Pistachio contains lutein and zeaxanthin, and is jam-packed with a significant amount of vitamin E – an essential substance for eye health. The single fat and unsaturated fat contained in pistachio also help to enhance the absorption of carotenoids.
In fact, a study found that people who added pistachio to their diet will be able to significantly increase the level of lutein.
9. Red Bell Peppers:
Red bell pepper provides vitamin C – an important element which keeps and develops healthy eyesight. In addition, red bell peppers contain a lot of antioxidants and other vitamins which can help to protect your eyes effectively.
Red bell peppers can be eaten raw in salads, used to make sauces, served with bread or stewed, or added to the barbecue. Red bell peppers help to increase the color and flavor of the dishes, and add healthy and nutritious elements to your meal as well. This is an ideal ingredient which will give you good eyesight.
10. Poultry:
This is also one of the best foods for eye health you should consume more in daily diet. Poultry, such as chicken, geese, and ostriches, is a healthy alternative to red meat you usually eat in daily meals, including beef, pork, and lamb.
Although ostrich meat has not been common yet, it contains a lot of zinc, potassium, protein and iron, which are important elements for excellent eyesight. Zinc is an important mineral found in the retina, which stimulates the production of an enzyme associated with healthy eyes. In addition, iron helps to prevent eye degeneration, keeping the eyes healthy even in old age.
Turkey and chicken also have large amounts of zinc. Besides, another wonderful advantage of these foods is that they are very rich in vitamins, such as vitamin B, nicotinich acids, and vitamin E. These are essential nutrients in the fight against glaucoma crystal and other debilitating illnesses of the eye. These meats can be stewed, baked, or added in soups, salads.
11. Fish:
This is the last of the natural foods for eye health I would like to introduce in the article today. In fact, fish generally contains large amounts of omega 3 fatty acids, an essential nutrient for a healthy lifestyle in general and the eyesight in particular. In particular, salmon and sardines contain the much higher omega 3 fatty acids content which is necessary for nurturing and nourishing healthy eyes. Omega 3 fatty acids can help to protect small blood vessels around and under the eyes. If you consume 170g of salmon or sardines every day, you will definitely see the difference – your eyes will become much brighter, stronger, healthier, and you will also have the ability to fight against eye tiredness.
This is the list of the best foods for eye health that is very useful and interesting for people who really want to get better eyesight and improve eye health quickly and effectively without spending too much time, money, and efforts on useless and expensive drugs, pills, or medications. This list will help my readers who are visiting VKool.com improve their eyes and change their whole life once and for all.
If you think that those 11 best natural foods for eye health I mentioned above are exactly what you want to know and if you see that they are also useful for other people, just feel free to share this list with them and let me see your feedbacks by commenting in the form below. Do not hesitate!
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