Our vision is invaluable. The fact that 75% of adults in America and Europe wear glasses or lenses is quite bad. The number of people suffering from cataract is huge. However, the good thing is that the diet and other healthy habits can help maintain a healthy vision and protect your eyes.
Research has shown that a healthy diet, reduce the risk of vision loss by 25%. That’s why it’s very important to eat the right ingredients to protect your eyes and vision.
5 Foods That Keep Healthy Eyes And Vision
Pumpkin and carrots
Fruits and vegetables, that have orange and yellow color, are abundant with carotenoids. Tomatoes, sweet peppers and apricots also contain carotenoids.
Carotenoids contain lutein that protects the macula, or a yellow stain on the retina. They keep the macula from damage that causes ultraviolet light. You should consume at least 10 milligrams of lutein daily. Don’t cook these foods because you will reduce the content of lutein and zeaxanthin.
Spinach and other green vegetables contain plenty of carotenoids and zeaxanthin.
This, along with lutein, helps macula, a yellow spot, keep undamaged. It is enough to eat a small amount of spinach or kale weekly to maintain healthy vision. Spinach is rich in vitamins and minerals that also help prevent cancer.
One of the most effective eye-protecting vitamins is vitamin E. In large quantities, vitamin E can be found in nuts, especially in almonds. This vitamin is a powerful antioxidant that is very beneficial to the whole body, not just for vision.
Also, vitamin E is listed as a significant vitamin that reduces the risk of cataracts and macular degeneration.
Orange and grapefruit
Any fruit rich in vitamin C also helps maintain eye health. Most of the fruits contain vitamin C, so you have a wide choice. One glass of pure orange juice gives you 124 milligrams of vitamin C. Sweet red pepper contain as much as three times as much orange vitamin C, therefore it is a very good substitute for these fruits.
Foods rich in omega 3 fatty acids
Tuna, sardines, mackerel, salmon, and nuts are rich in omega 3 fatty acids. What is the role of omega 3 in maintaining eye health? Omega 3 fatty acids reduce the chances of having a disease such as a cataract or macular degeneration.
The next time you think about what to eat, keep in mind the health of your vision.