Superfoods are foods that are extremely good for the body because they have a particular nutrient that keeps organs healthy and increase their longevity. Because eyes are the most important and fragile sensory organs, it is vital to protect them and keep them healthy. These upper foods will help you maintain your eyesight for longer and keep your eyes healthy. Here are 10 superfoods for healthy eyes
Superfoods For Healthy Eyes
1. Leafy vegetables
Leafy vegetables like spinach, kale, coriander, mustard leaves and turnip are excellent sources for nutrients required for healthy eyes. These leafy vegetables, particularly spinach contain high amounts of Vitamin A which protect the corneas. All leafy vegetables also have lutein which is a chemical that protects the eyes from ultraviolet rays and improves eyesight. Xanthin and its derivatives present in these vegetables help in visual development. Ideally, leafy greens should be eaten raw or minimally cooked to retain the nutrients, and a spinach soup or salad is a tasty and easy option.
Salmon is a super food and benefits, not just the eyes but also good for the healthy heart and immune system. It has Omega 3 fatty acids which help in preventing dry eyes and keeps eyesight at its prime. With age, the ocular muscles start to degenerate making way for age-related eyesight problems like hypermetropia. Salmon helps to prevent and slow down this degeneration thus prolonging the life of eye muscles. Other fish like sardines, mackerel and tuna too have similar positive effects for healthy eyes.
Carrots are well known to increase the health of eyes because they contain several beneficial compounds. Firstly, the beta-carotenes present in carrots metabolises into Vitamin-A when they enter the body and is good for the corneas. Another compound called lutein which is also present in spinach also helps to protect the retina and prevent damage due to long exposure to sunlight. Fibres are also present in this root which is overall good for the body. Potassium is also a compound essential to the good health of the eye and for the smooth functioning of the body.
Many berries have vitamin C which is an antioxidant important for healthy eyes. Vitamin C also reduces the risk of getting glaucoma, cataract and age-related loss of vision. Lutein, present in most super food recommended for good eyes is also present in berries, especially in blueberries and raspberries. They also increase the circulation to eyes and improve night vision, thus preventing night blindness. Since berries are very easily available and can be mixed into breakfast or consumed as juices, this is one super food everyone must have.
An egg is a super food for the whole body. It has zeaxanthins and luteins for the eyes, which delays the adverse effects of ageing and prevents eyes from getting damaged due to the sun rays. It also has proteins and Omega 3 fatty acids that help in reducing the risk of glaucoma by controlling the pressure on the eyes. Most other super foods also contain Vitamin A, but this compound alone is not as useful as it is when combined with zinc to synthesise melanin. Melanin is responsible for the coloration of the eye and protects the internal eye from damage.
Almonds are very healthy for the whole body because they contain anti-oxidants and Vitamin E. both of these compounds prevents loss of eyesight and help reduce the risk of conditions like glaucoma and age-related eyesight loss. It also has Omega 3 fatty acids which reduce the pressure on the eye and protects its health. It is recommended that five to six whole almonds be consumed every day. Unpeeled almonds are healthier than peeled almonds. It is also one of the healthy foods in the world.
Bright red tomatoes dot every supermarket shelf and this red colour is because of a very useful and healthy pigment called lycopene. It is a carotenoid similar to the ones found in carrots and has similar beneficial effects. They not only protect the eyes from the harmful effects of ultraviolet rays but also prevent muscular degeneration that causes deterioration of vision. Additionally, tomatoes also have vitamin A and vitamin C, both of which is very important for maintaining healthy eyes. Vitamin A protects the cornea while vitamin C reduces the risk of glaucoma and cataract.
8. Sweet Potato
Sweet potatoes may not look like super food, but they are packed with nutrients. They have a large amount of vitamin A along with beta carotenes, fibres and potassium. Together, these compounds help protect the cornea, reduce the risk of eye disorders like cataract and prevent dry eyes. By boosting immunity, they also prevent eyes from viral infections and keep them healthy. As culinary ingredients, sweet potatoes are very versatile and can be cooked in any way you like, mixing it with other ingredients and healthy foods.
Peppers come in a large number of colours and sizes and to best protect the eyes, it is recommended to eat all types and colours in moderation. Red, yellow and purple peppers contain pigments similar to carrots and tomatoes and make eyes healthy. They also contain vitamin B6, lutein, zeaxanthin, beta-carotene and lycopene that reduce the risk of age-related vision loss and cataract. Peppers can also be cooked in a variety of ways and added to your regular diet. Peppers are also inexpensive and easily available, making them one of the most convenient and healthy option to incorporate in your diet.
Walnuts come loaded with Vitamin E, Omega 3 fatty acids, antioxidants and zinc. These compounds help to keep the eyes healthy and prevent loss of vision. They also reduce the pressure on eyes and keep the protected from the sun. Apart from the eyes, the nutrients in walnuts are good for the brain and for the internal organs. Five to six whole walnuts a day are the recommended amount to be added in your food plan.