8 best foods to boost your eye Health

8 best foods to boost your eye Health
Eating healthy is good for your whole body — especially your eyes! That said, how much do we really know about eye health?

These Eight foods into your diet to boost your eye health.

Carrots:
It’s well known that carrot and other orange-coloured fruits and vegetables promote eye health and protect vision. This is due to the presence of beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly. But your way to good eyesight is not only beta-carotene. Though their connection to vision is not well established, several other vitamins and minerals also play a pivotal role to promote good eye health.

Tomatoes :
Tomatoes are packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.
Tomatoes are also an excellent source of vitamin C, another vision protector. Processed tomato products or fresh tomatoes eaten with a little olive oil will help boost the absorption of lycopene. Researchers say eating foods rich in antioxidants is better than taking supplements.

Fish :
Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.

Eggs:
Eggs are really good for eye health. The yolk of an egg is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce the risk of macular degeneration and aging related loss of vision.

Spinach, Kale, and other Dark, Leafy Greens:
Spinach and other dark, leafy greens are rich in two antioxidants stored in the macula—lutein and zeaxanthin.  The macula is a part of the retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxanthin absorb blue light, which is especially harmful to the retina. These nutrients can also help the eye detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term. Since lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them.

Wheat germ:
Wheat germ is great source of vitamin E, another very important antioxidant vital for eye health. Its basic function is protecting the eyes from free-radical damage, thus it protects cells in the body from oxidation, which can cause further degeneration and disease. Vitamin E also decreases the progression of cataracts. While wheat germ is an easy addition in baking foods, it can also be used with oatmeal, yogurt and salads. Besides this almonds, sunflower seeds and hazelnuts are also good sources of vitamin E.

Almonds:
They’re filled with vitamin E, which slows degeneration of eyes and promotes overall eye health. Regular addition to your diet is sufficient to replenish your daily requirement of Vitamin E, which has proven to be extremely beneficial for long term clear vision.

Citrus fruits and berries:
These fruits are a powerful source of vitamin C, which has been shown to reduce the risk of developing cataracts and acute or chronic loss of vision. It is vital for eye health.

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Source: Poultry Protien
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