15 Superfoods that are boon for healthy eyes

A healthy pair of eyes is a blessing for all. Eye problems can start at any age. Eye problems such as long-sightedness, short-sightedness, glaucoma, etc. are irreversible. In severe cases, eye problems may lead to blindness. It is important to take good care of your eyes since childhood. Many foods contain nutrients for keeping the eyes healthy. In this article, a list of 15 Superfoods is given, which are boons for healthy eyes.

A. Sea Food

1. Tuna and Salmon: Fish, such as Tuna and Salmon, are rich in Omega-3 fatty acids that are needed for a healthy retina DHA and EPA are two Omega-2 fatty acids that are present in salmon, trout, and tuna fish. You must keep them in your diet to get protected from glaucoma and AMD (Age-related macular degeneration).
2. Oysters: Zinc is abundant in oysters Zinc is needed for healthy eyes. It helps in the production of melanin, which is a pigment needed to protect our eyes. Due to Zinc deficiency, cataracts and night-blindness can be caused.

If you do not like to eat sea    foods, you can consume fish oil supplements to get sufficient Omega-3 fatty acids.

B. Meat and Eggs

1. Eggs: Consuming eggs is beneficial for the eyes. Eggs contain two important antioxidants- zeaxanthin and lutein, which are sufficiently found in egg yolks. Egg yolk is also rich in Vitamin D, which is needed to prevent macular degeneration.
2. Beef: If you add lean beef to your diet, it can protect your eyes. Beef contains zinc, which helps in the absorption of Vitamin A in the body, thus reducing the chances of AMD (Age-related Macular Degeneration).

C. Vegetables

1. Leafy green vegetables: Spinach, kale, and collard greens should be consumed regularly to keep your eyes healthy. These vegetables contain lutein and zeaxanthin, essential to keep the eyes healthy. These antioxidants are stored in the macula, the part of the eyes that helps in protection from harmful light. These antioxidants also help in blood circulation in the eyes.
2. Red and Yellow Bell Peppers: These brightly coloured bell peppers help prevent AMD as they are rich in Vitamin A and C. So, you must include coloured bell peppers in your regular diet plan.
3. Tomatoes: These are good sources of antioxidants, such as Zeaxanthin and lutein, which help in preventing cataract development and light-induced damage of eyes. Tomatoes also contain lycopene, which helps in preventing age-related macular degeneration.
4. Carrots: They are rich in beta-carotene, an antioxidant that is converted into Vitamin A within our body. Vitamin A is an important vitamin that is beneficial for our eyes. Vitamin A helps in the production of road and cone cells in eyes.

D. Fruits

1. Oranges: These are rich in Vitamin C, which is needed to reduce the risks of cataract and macular degeneration. Oranges also have collagen-building property, which helps keep the structure of the cornea, thus keeping our eyes healthy.
2. Blueberries: They are rich in anthocyanins, the antioxidant which provides extra vision protection to our eyes.

E. Nuts and seeds

1. Almonds: These are rich in Vitamin E, which is an important component tin preventing Age-related macular degeneration. Other nuts that are rich source omega-3 fatty acids and Vitamin E are peanuts, hazelnuts, and walnuts. You must consume nuts daily at your snack time and have healthy eyes.
2. Sunflower seeds: These seeds are of Vitamin rich in Vitamin E, which reduces the risk of cataracts. 2 ounces of sunflower seeds contain 15 mg Daily Value E.
3. Chia seeds: These are referred to as ‘super foods’. Chia seeds contain more omega-3 fatty acids than salmon. It also contains more calcium than in milk. It is also a rich source of antioxidants. These seeds have all required nutrients to keep our eyes healthy.