Khaberni - Some nutrients beneficial for eye health, such as lutein and zeaxanthin, are not produced by the body, and can only be acquired through diet. These elements are particularly important as they protect against a range of serious eye diseases.
According to "Free Will Health", the eye diseases that can be prevented through healthy foods include: cataracts, glaucoma, dry eye syndrome, difficulty seeing at night (astigmatism), and age-related macular degeneration which significantly impairs vision.
Antioxidants
Certain antioxidants may help maintain your eye health more than others, especially: lutein, zeaxanthin, vitamins A, C, E, beta-carotene, omega-3 fatty acids, and zinc.
1. Fish
Consuming fish, especially salmon, is excellent for eye health. Salmon is a good source of omega-3 fatty acids, which are also found in grouper, mackerel, sardines, and tuna.
2. Eggs
Egg yolks are important for eye health, providing vitamin A, lutein, zeaxanthin, and zinc, which protect the cornea and reduce the likelihood of serious eye diseases.
3. Almonds
Almonds and other nuts and seeds are sources of vitamin E, which protects the eyes from cataracts, as well as being sources of good fats.
Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
4. Dairy Products
Milk, yogurt, labneh, and cheeses contain vitamin A and the mineral zinc, which helps transport the vitamin from the liver to the eye. These two elements are essential for protecting the retina and cornea.
5. Carrots
Known for their eye health benefits, like egg yolks, carrots contain vitamin A and beta-carotene, which help prevent eye inflammation and other vision-threatening diseases.
6. Cabbage
Cabbage (kale) contains antioxidants lutein and zeaxanthin, which contribute to the prevention of age-related eye diseases.
7. Oranges
Oranges and other citrus fruits are among the top sources of vitamin C, which acts as an antioxidant to combat cataracts and macular degeneration.
