Your eyes are an important part of your health. Nowadays, with steeply rising numbers of people suffering from cataract, macular degeneration and other eye problems, it has become more necessary to make a diet plan that includes foods which can reduce the risk of these eye conditions.
Check out below list of foods that are good for your eyes and find out how they help maintain eye health.
- Eat fish at least twice a week. Fish is a good source of animal protein and also supplies valuable omega-3 fatty acids. A study shows that who eat the least amount of fish (thus getting the least amount of omega-3 fatty acids) had the highest risk of dry eye syndrome. If you can’t stand fish, or are worried about mercury consumption, try fish-oil supplements to get your omega-3s.
- Eat whole grains and cereals. These foods offer protein and fiber and are high in vitamins and minerals. They may increase your risk of age-related eye diseases. Fiber also keeps you feeling full, which makes it easier to limit the amount of calories you consume. Experts suggest that at least half of your daily grains and cereals be 100% whole grains.
- Choose the foods with Zinc. NEI advises that people with vision problems should consume zinc. Chickpeas, roast beef, lamb, nuts, pumpkin are all rich sources of zinc. Zinc reduces the risk of advanced AMD (age-related macular degeneration). It also contains vitamin A, which promotes healthy cell growth in the eyes.
- Choose the foods with Beta-Carotene. Vegetables with reddish pigment that are high in beta-carotene are good for eye health. For example, cantaloupe, carrots and squash are all rich in beta-carotene. It helps to prevent age-related eye disease and night vision.
- Choose good sources of protein. Please note that fat content and cooking methods are what make proteins healthy or unhealthy. Also, avoid saturated fats from meats and dairy products that may increase your risk of macular degeneration. Choose lean meats, fish, nuts, legumes and eggs for your proteins.