6 Foods for Healthy Eyes
Kale
Kale is a green leafy vegetable that contains two powerful antioxidants (lutein and zeaxanthin). This couple of antioxidants may protect your retina from damage, save you from the onset of cataracts and other age related degeneration.
Green kale can be consumed in different recipes. Cooked kale with eggs is very useful for eye health. You can take raw kale as mixed salad that is excellent for healthy eyes.
Carrot
There was a myth as the old axiom that carrots are good for eye health. The active beta carotene and other antioxidant properties prove it as a great food for eye health. The study shows that, carrots are loaded with many vitamins (Vitamin A, useful for vision), minerals, and antioxidants (phytonutrient, lutein, and lycopene). All these natural contents play a proactive role in curing and protecting the eyes from damages.
Carrots can be taken as salad, mixed vegetables, soups and so on during the lunch or dinner. Taking raw carrots orally is an excellent way to consume carrots.
Sweet potatoes
Sweet potatoes are the great source of beta carotene that can rescue from different eye problems.
Sweet potatoes can be taken in many ways. You can take sweet potatoes in your dinner as side starch baked with some oil and then fry. Mashed sweet potatoes also great and can be prepared with some skim milk, margarine spread, salt and black pepper.
Spinach
Spinach is a great natural offering for eye health. It is packed with beta carotene, vitamin C and antioxidants (lutein and zeaxanthin). These contents absorb 40-90 percent of light intensity while the nutrients work as a sunscreen for the eyes. Studies have found that foods with lutein and zeaxanthin increase the density of pigment in the retina. Spinach also lowers the risk of macular degeneration.
Plenty of spinach should be consumed as side vegetables of your everyday dinner.
Dark green leafy vegetables
There are many dark green leafy vegetables that are loaded natural antioxidants as lutein and zeaxanthin that protect the development of harmful macular degeneration and cataracts. Green vegetables like collard greens, broccoli etc. should be taken regularly to keep the eyes healthy.
Fishes with Omega Fatty Acids
Different sea fishes such as salmon, sardine, tuna, mackerel, and so on are the richest sources of omega-3 fatty acids. A study by the National Eye Institute (NEI) reported that, omega-3 fatty acids work to protect the eyes from age-related macular degeneration and other eye health issues.