Diet For The Healthy Eyes: Which Foods You Should Be ‘Eyeing’

Diet For The Healthy Eyes: Which Foods You Should Be ‘Eyeing’

Our eyes give us the blessing of sight and we should take care of them as much as we possibly can. This doesn’t only include keeping them safe from physical harm, our body deals with that just fine.

We are, of course, talking about keeping our sight healthy.

In order to do just that, we need to delve a little deeper into foods that provide us with the nutrients crucial for keeping our eyes healthy.

According to Jennifer K. Nelson (MS, RD, director of clinical dietetics and associate professor of nutrition at the Mayo School of Health Sciences in Rochester, Minn), the nutrients vital for eye health are:

• Vitamin C
• Vitamin E
• Carotenoids
• Beta carotene
• Lutein and zeaxanthin
• Omega-3 fatty acids
• Zinc
• Folic acid
• Vitamin B12

“Antioxidants, especially lutein, help deter build-up of waste products in the retina, which in turn helps reduce your risk for AMD,” says Nelson. “Folate and vitamin B6 decrease the presence of the blood chemical homocysteine, which lowers your risk for AMD. Antioxidants also help prevent the cross linking of proteins in the lens which can cause cataracts.”

In order to properly organize your diet for the healthy eyes, you need to introduce the following foods to your everyday or weekly eating schedule:

• Fruits & Vegetables (as they are excellent sources of vitamins C and E)
• Dark green vegetables (kale, spinach…)
• Lemons & oranges (packed with beta carotene and zeaxanthin)
• Fish meat (anchovies, herring, mackerel, salmon, sardines, trout, tuna, white fish…)
• Beef, eggs, lamb, milk, peanuts, pork, and whole grains (zinc)
• Bananas, chicken, dried beans, fish, liver, pork, and potatoes (full of vitamin B6)
• Fortified cereals, dried beans, green leafy vegetables, liver, mushrooms, nuts, and peas (folic acid)
• Dairy products, eggs, meat, poultry… (packed with vitamin B12)

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