Healthy Foods For Healthy Eye Sight

Adults as well as children these day are always glued to various kinds of screens namely TV, mobile or tablets. Most kids below 14yrs. of age are on mobile video games or watching cartoon films on some kind of screen. Reading habits are not there and hard to entice them to it. This all causes a great stress on eyes causing all sorts of medical issues in eyes. While, I am at home, I am constantly concerned about my 5 year old son’s eyes. Some of his classmates have already been prescribed spectacles. He likes carrots and generally people relate carrot consumption to good eye sight.

Carrots are generally liked by all of us and are considered good for healthy eyes. But carrots are not the only and best food for eyes. There’s more to eye nutrition than just carrots. Below, I have tried to list some foods that can boost your eye health and help protect against sight-threatening diseases.

Leafy Greens (like Spinach, Kale, Broccoli, Peas & Avocados)
Spinach is the snack that made Popeye strong, but if that cartoon were made today, it would probably give him super-sight. Spinach and its cousin kale contain large quantities of the nutrient lutein, which has been linked to a reduced risk of cataract surgery. Plus, it contains carotenoids – beta-carotene and zeaxanthin, both of which are important for eye health. They are regarded by many experts as some of the most important nutrients for preventing age-related eye diseases.

Green Tea
Green tea is more than just a tasty beverage. It actually packs powerful protective powers. “Green tea is a rich source for a variety of flavonoids,” This family of antioxidants helps protect the retina from the damage of solar radiation.

Walnuts
Walnuts are a rich source of plant-based omega-3 fatty acids (different from the ones found in seafood) which are good for eyes.

Pumpkin
Pumpkin is a really good source of lutein and zeaxanthin, an overlooked food that is readily available. This wonder fruit is also a fantastic source of vitamin A.

Fish (like Salmon, Tuna, sardines and mackerel)
There’s a reason omega-3 fatty acids, commonly known as fish oils, get so much attention — they’re stacked with health-related superpowers. In the case of eye health, omega-3s found in fish stabilize cell structure and facilitate communication to the cells. As an added bonus, nutrients also protect against glaucoma and dry eye.

Citrus Fruits and Berries
Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

Nuts
Pistachios, walnuts, almonds, whichever you like, are rich in omega-3 fatty acids & vitamin E that boost our eye health.

Legumes
Kidney beans (Rajma), black-eyed peas (Lobia) and lentils (dal) are good sources of bioflavonoids and zinc — that help protect the retina and lower the risk for developing macular degeneration and cataracts.

Sunflower Seeds
Help keep our eyes healthy and disease-free by snacking on sunflowers seeds, which are excellent sources of vitamin E & zinc.