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

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 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

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 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 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

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
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