5 foods that help promote healthy eyes

citrus fruits
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Want to have healthy eyes? Getting yourself booked in for regular eye checks is one thing, but there’s more you can do in your own time to maintain a healthy vision.  This may not come as a surprise to you but making small changes to your diet could make a big difference. There are actually certain foods and natural supplements that can not only keep your eyes in check and defend against common conditions, but potentially improve your vision in the long term. Here’s a breakdown of 5 essential foods you should consider eating if you want to have healthy eyes:

Citrus fruits are bursting with vitamins

Oranges and grapefruits are full of immune system-boosting goodness. With a substantial amount of Vitamin C in particular, as well as antioxidants such as Vitamin E, citrus fruits improve the health of eye tissue and may even work to prevent the development of cataracts and macular degeneration. Introduce a glass of fresh orange juice with breakfast to your diet, or even better, eat the fruit as it comes naturally.

How do you like your eggs in the morning?

eggs

Too often defined as an integral part of a greasy fry up, eggs can actually be very good for you. Eating them poached or boiled is considered to be the healthiest option, as these methods require less heat exposure to the yolk which preserves nutrients and limits the production of inflammatory toxins. Eggs also contain a variety of nutritious proteins and vitamins. They are rich in lutein and zinc which combined they strengthen the density of the macular pigment and reduce the risk of degeneration.

Fish rich with Omega-3

salmon

Fresh oily fish, such as mackerel, tuna, salmon, and anchovies, are all full of omega-3 fatty acids. These acids are very beneficial to your eye health, strengthening the macular and providing protection against dry eye syndrome. Fresh fish can be an acquired taste, and their health properties sadly can’t also be associated with the battered variety. Quality fish oil supplements are a good alternative and research has shown that these supplements contain sufficient levels of omega-3.

Carrots and other orange vegetables

carrots

There’s at least some degree of truth in the saying that carrots can help you see in the dark. While not night vision inducing, carrots and other orange coloured vegetables can be very good for all aspects of your eye health. They get their vibrant colouring from a type of Vitamin A called beta-carotene. Vitamin A in itself is very beneficial to your eyes, but this specific variety can strengthen the retina.

Another reason to eat your greens

Green vegetables can benefit all aspects of your health, eyesight included. Antioxidants, lutein, and zeaxanthin, can all be found in vegetables such as spinach, kale, and collards. These superleaves may not rank highly among everyone’s favourite foods, but they can be placed in curries, lasagnes, and sandwiches, and go about largely unnoticed. 10 milligrams of lutein a day, equating to roughly half a cup of spinach, is enough to help prevent vision loss.

For a more tailored plan to keep your eyes healthy, talk to a doctor or eyecare specialist who can give you further information and advice.

About author
Leightons are expert opticians who can provide personalised treatment and recommendations to anyone with concerns regarding eye and ear care. You can book an appointment at your local Leightons branch.

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