跳至主要内容

Seven Foods Good For Your Eyes


A well-balanced, healthy diet is the key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions. If you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants, some serious eye conditions can be avoided effectively. And these conditions are as follows.

  • Cataracts, which cause cloudy vision
  • Age-related macular degeneration, which can limit your eyesight
  • Glaucoma
  • Dry eyes
  • Poor night vision



Try to eat a rainbow during your day, incorporating many types of foods in many different colors. You should limit consumption of unhealthy foods that are processed, contain saturated fats, or are high in sugar.





Here are seven foods good for your eyes. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.



1. Fish
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.

Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon.

Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.



2. Eggs
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.

Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.



3. Almonds
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.

You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.



4. Dairy
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.

Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal. Yogurt is a healthy option for breakfast or as a snack.



5. Carrots
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.

Carrots are easy to eat on the go. Julianne whole carrots or keep a bag of baby carrots handy for an afternoon or evening snack. Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.



6. Kale
Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.

Kale can be made into snack chips. First wash the leaves, then tear them into small pieces; toss it in olive oil, and bake it 20 minutes or so, until the kale gets crispy. You can season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.



7. Oranges
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.
OK! Let’s start!


Reference:
Natalie Silver, February 9, 2017. 7 Best Foods for Healthy Eyes

评论

此博客中的热门博文

 Have you chosen the right glasses?

With the development of science and technology and the popularity of digital products, more and more people wear glasses for myopia. Previously, people wear glasses only as a way to correct their poor vision. Now glasses are not only used correct myopia, but also as a very important decoration for people. If your glasses are not match with your style, the glasses will have bad influence on your image. How do you match your own glasses with your style? Here's how to choose the right eye for you. 1. Choose according to your face type How to identify your face: Give yourself a face contour and pick up your forehead to reveal the hairline. Take a frontal photo of yourself with a camera or mobile phone, pass it to the computer, use the drawing tools to trace the outline of the face, and the face map is done. Compare the face classification to find out your face shape. Various face types  round face suitable for the water chest or rectangula...

How Often should you replace glasses?

Many of us go for years at a time without considering changing out our glasses because we doggedly believe that we can still see perfectly with our old lenses. While you may not have noticed or realized it, your old eyeglasses may be working against you, causing undue eyestrain or fatigue. But how often should we replace our glasses, and why? Listen to the Advice of Your Optometrist Your glasses should be replaced when your optometrist recommends that they should be. This usually will occur in tandem with your regular eye exam. The American Optometric Association recommends that non-senior adults and children over age 6 have regular eye exams a minimum of once every two years if they do not have risk factors for poor vision. Seniors over age 60 and individuals with risk factors should have an eye exam every year, or more frequently if recommended by their doctor. During this regular eye exam, you will need to ask your optometrist whether or not you need to replace your glasses w...

Eyeglass Basics

Modern eyewear serves a dual purpose. In addition to being a vision-correcting medical device used to enhance your safety and quality of life, eyeglasses have become a major fashion accessory. Therefore, when it comes to selecting eyeglasses there are many important factors to consider. The Frame Frames are made from a large variety of materials ranging from acetates and hard plastics to metals and metal alloys. The quality of frame materials is very high nowadays with many cutting-edge manufacturers investing heavily in developing new innovations and materials to make stronger, more flexible, lighter and more beautiful frames. In considering the optimal material for your eyeglass frame, your lifestyle plays a big role. Children and those with active lifestyles require durable and flexible frames that are resistant to breaks from hits and falls. Those who have skin allergies need to seek out frames made from hypoallergenic materials such as acetate, titanium or stainless ste...