New Delhi: Eating more fruits and vegetables can help protect against eye disease and help your overall health. Here are some best foods for your eyes. You can enjoy them on their own or in more complex recipes.
Fish
Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.
Leafy Greens
Spinach, kale and collard greens, to name just a few, are packed full of lutein and zeaxanthin, important plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.
Eggs
The vitamins and nutrients in eggs, including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.
Whole Grains
A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat bread and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.
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 type tickles your fancy — are rich in omega-3 fatty acids and vitamin E that boost your eye health.
Legumes
Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk of developing macular degeneration and cataracts.
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