Feeding your eyes is the most important thing you can do to ensure good vision.
The foods you eat contribute directly and indirectly to your continuing eye health, or they can contribute to declining vision, eye disease, perhaps even blindness.
A diet rich in fruits and vegetables, herbs, spices and fish contributes directly by supplying certain vitamins, carotenoids, minerals and essential fatty acids to your eyes.
A diet loaded with saturated fats and sugar lacks many of the antioxidants necessary for eye health, which will lead to a buildup of free radicals.
It also offers or creates substances that put your eyes at risk, such as arterial plaque, which leads to restricted blood flow through the blood vessels of the eyes.
Foods also contribute indirectly to eye health by doing such things as supplying substances that regulate your blood sugar, high levels of which are directly implicated in diabetes-related eye diseases and can increase your risk of developing glaucoma.
These foods are good for maintaining good eyesight. Weakened eyesight may be the result of improper nutrition and lack of the relevant nutrients that are related to the maintenance of the various eye components.
• Carrots. These are rich in Vitamin A. Beta-carotene which is a precursor of Vitamin A plays an important role in numerous biochemical reactions in the body. The benefits of Vitamin A / Beta-carotene include maintenance of the surface linings in the eyes, and intestinal, urinary and respiratory tracts.
• Cold water fish. These include sardines, mackerel, cod and tuna. These fish are a rich source of omega-3 fatty acids, and particularly DHA which plays a crucial role in the structure of cell-membranes. It is recommended for people with dry eyes and for the preservation of sight in general.
• The leafy greens. These include spinach and kale. These are rich in carotenoids, with lutein of particular interest. This is a pigment that protects the macula (part of the eye deep in the centre of the retina) from damage via sunlight.
• Eggs. They are rich in sulfur, cysteine, lecithin and again, lutein. They can protect from cataract formation.
• Garlics and onions. These are also rich in sulfur, which is required for the synthesis of glutathione which is an antioxidant for the whole body, including the eye lens. It protects the body from damage and deterioration and this applies to the eyes as well.
• Fruits and vegetables. They contain a lot of Vitamin C, Vitamin A, Vitamin E and Beta-carotene. Carrots are good for daytime vision.
• Blueberries and grapes. They contain anthocyanins which are good for night vision.
• Nuts and seeds. these contain zinc which is important for retina function. Zinc is also required to release Vitamin A from the liver which is then used by the eye.
• Apricots (dried)
Herbs and Spices
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