Surely you have heard more than once that phrase that “we are what we eat”. And well, the truth is that it has enough of reality. There are many aspects of our health that are directly or indirectly related to the selection of foods that we decide to put on our plate. Thus, Today at Supercurioso we want to present you with a nutritious selection of the best foods to improve your eyesight. These are vegetables, proteins and fats that are high in vitamins C and E, lutein, zinc, omega-3 fatty acids and other components that can help prevent age-related vision problems, such as macular degeneration and cataracts. Join us to discover the richest foods for the eyes.
The 10 best foods for the eyes
Much has been researched and written about the healing foods. Bananas appear, for example, to take care of the digestive system. The chocolate, which works as a powerful antioxidant. Or also cucumber and apple, whose regular consumption is associated with cancer prevention. But in addition to these, there are foods for the eyes that have a direct impact on the care of our eye health. Let’s see the best known.
1. Carrot
We start our tour of the best foods to improve eyesight with the carrot, whose peculiar orange color is associated with achieving 20/20 vision. Well the reality is that beta-carotene, a nutrient found in abundance in this vegetable, is a type of vitamin that helps the retina and other parts of the eye to function smoothly. For this reason, our orange vegetable is one of the most popular foods to take care of your eyes.
2. Green leafy vegetables
Other foods for the eyes that are ideal for those who love salads, are green leafy vegetables. Foods like broccoli, spinach or romaine lettuce are ideal for taking care of your eyes. This is due to its high content of lutein and zexantiana, two antioxidant elements that work as a natural filter against the sun’s rays, which usually negatively affect our eyes. Its regular consumption reduces the risk of developing macular degeneration and cataracts.
3. Egg yolks
We add to our list of foods to improve eyesight, the egg yolk. In general, this food is a great source of protein. But its constant consumption also provides lutein and zeaxanthin and zinc, They have an important role in helping to reduce the risk of macular degeneration.
4. Citrus and berries
These fruits are rich in vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts. Include some orange, lemon, grapefruit and tangerine in your diet and you will be taking care of your eye health, as well as adding freshness and other valuable nutrients.
5. The fish
And if you want to add foods to improve eyesight, that really give an excellent result, you cannot exclude fish from your diet. Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in the retina. Low levels of this nutrient in the body have been linked to dry eye syndrome, and consumption of these fish can help maintain balance.
6. Almonds
One of the foods for the eyes that we love, are the tasty almonds. in its composition they have a high percentage of vitamin E, which slows down macular degeneration, according to recent research. A handful provides about half of the daily dose of Vitamin E needed for good health.
7. Kale
If you are vegan or you simply like exotic flavors, you cannot leave kale out of your diet, one of the best foods to take care of your eyes. in its composition has a good amount of lutein and zeaxanthin, antioxidants that are associated with eye healthand especially with the low incidence of cataracts.
8. Green tea
We add to our list of foods to improve eyesight, the tasty green tea. Its health benefits are many. It is an excellent antioxidant and natural diuretic, which is why it is usually integrated into weight control processes. But also includes a good dose of catechins, a component that can help reduce the risk of cataracts, as well as to avoid macular degeneration of the eye.
9. Dairy
Milk derivatives are also excellent foods for the eyes. They have a high dose of vitamin A, which is a vital nutrient for the overall health of the human being. It is also known as retinol, and its contribution is based on the fact that it generates pigments necessary for the functioning of the retina. Therefore, adding a glass of milk, yogurt or a portion of cheese to your diet will bring you many benefits.
10. Nuts
And we close our tour of the best foods to improve eyesight with nuts in general. It’s not just about the almonds, but also about the walnuts, pistachios, and even dried fruits like plums, dates, and figs. These foods are an excellent source of Omega 3proteins, trace elements and even vitamins such as the B complex. In addition, they contain a good amount of selenium and zinc, minerals that help strengthen and reinforce the eye muscles, especially the eyeball.
And you, Did you know these delicious foods for the eyes? Do you add some of them to your diet on a regular basis? In what ways do you usually prepare them? Feel free to share your opinions and recipes with us. We will be happy to read you! And now that you know what these foods are, it is time to consume more of them, and thus prevent eye diseases and maintain the good condition of your eyesight.
And if you are curious about eye health, We leave you with this article in which we tell you about the curiosities that you did not know about blue eyes. Also with this selection of the best curious facts about the eyes. We find ourselves with a super curious next topic!