Healthy foods for good eye health

This article from Tmag Optical Trends recommends including some beneficial foods in your daily diet as an easy way to improve your eye health and take care of your sight.

1) Green Vegetables
Cabbage, spinach, arugula, romaine lettuce, broccoli, peas, beans

These cooked vegetables provide your body with lutein (a pigment abundant in the macula of the eye) and zeaxanthin (nutritive pigment that accompanies lutein) as well as vitamin C.

2) Fatty Fish
Wild salmon, trout, sardines, mackerel and tuna

Research has demonstrated their protective effect against age-related macular degeneration (AMD), cataracts and dry eyes. The omega-3 acids these fish contain make them strongly beneficial for your overall health.

3) Orange Vegetables
Sweet potatoes, sweet peppers, pumpkins and carrots

These vegetables contain beta-carotene, an essential antioxidant to protect not only your eyes but also your whole body from diseases such as cancer and cardiovascular disease.

4) Eggs
2 eggs, twice per week

Eggs contain significant amounts of vitamin E, lutein and omega-3 fatty acids. However, if you have a family history of cardiovascular disease or diabetes, you should seek advice from your doctor regarding the desired amount of eggs to consume.

5) Lean Meats
Turkey, lean beef, seafood

Turkey and lean beef contain a lot of zinc and vitamin E, which is important for the eyes. Crab, oysters, mussels and scallops also provide a beneficial ratio of minerals and vitamins.

6) Nuts, Whole Grains, Beans and Lentils
Almonds, nuts of all kinds, pumpkin seeds, pine nuts, hazelnuts, pistachios and all cereals

All these foods are particularly rich in fiber, omega-3 fatty acids, vitamin E and zinc, which are very effective for ocular and general health.

Source: Eye Foods, a Food Plan for Healthy Eyes, Dr Laurie Capogna, O.D. and Dr Barbara Pelletier, O.D. www.eyefoods.com

Photo by Clint McKoy on Unsplash