A healthy diet is important for your overall bodily health, but it’s also very important for the health of your eyes. Proper nutrition that provides essential minerals, vitamins, and antioxidants can help you in the prevention of serious eye conditions. A healthy diet can keep you from developing eye conditions such as cloudy vision due to cataracts, vision impairment from age related macular degeneration, glaucoma, dryness of eyes, and poor nighttime vision. Oxidants can damage our health in negative ways unless counteracted by the intake of antioxidants in the diet.
Several kinds of antioxidants are required for the upkeep and health of your eyes. Beta-carotene, omega-3 fatty acids, zinc, lutein, zeaxanthin, and vitamins A, C, and E. Throughout your day, make sure to incorporate a variety of foods, such as different types of proteins, dairy products, fruits, and vegetables, to create a balanced diet.
Eating a rainbow of healthy foods will help to rejuvenate your eyesight. They can be eaten on their own, or incorporated into recipes to create healthy meals that are chock full of antioxidants.
Salmon is particularly good for eye health. Salmon is a fatty fish, rich in omega-3 acids, which makes it a great food to consume. The omega-3 fatty acids in salmon will help to make sure that your eyes stay nourished and the health of your retinas are sustained, as well as helping to lubricate your eyes and stave off the negative effects of dry eyes. Choose wild caught salmon, as the content of fatty acids is higher, and include it in your meal plans one to three times a week. The concentration of omega-3 fatty acids in farm raised salmon is lower, making it less effective for health purposes. Salmon can be grilled or broiled, with herbs or citrus, for a simple and delicious meal.
Eggs are chock full of vitamin A, which protects the cornea. Additionally, the yolks of eggs are full of zinc, lutein, zeaxanthin, and vitamins E, D, and K, all of which are excellent for eye health. Some natural conditions, such as age related macular degeneration and cataracts, can possibly be prevented by the consumption of zinc and zeaxanthin. Zinc helps to keep the retinas healthy. Eggs can be enjoyed in a number of ways, either prepared on their own or turned into an egg salad or a sandwich.
Nuts and seeds, especially almonds, are very healthy for the eyes. Almonds are full of naturally occurring vitamin E, which works to protect your tissues from unstable molecules. Aiming for a daily intake of at least 15 milligrams of vitamin E a day will help to prevent conditions like age related macular degeneration and cataracts. One serving of almonds is roughly 23 individual nuts, and contains just over 7 milligrams of vitamin E, almost half of your daily recommended allowance. Almonds are not only delicious on their own and can be enjoyed as a snack, but they’re also very good for adding into cereal, yogurt, or salads. It’s recommended to restrict your overall consumption of almonds to one or two servings a day.