According to Bharat Bhise, carrots aren’t the only food that is good for your eyes. You can get a healthy amount of nutrition for your eyes from all sorts of ingredients. Let’s check out some of those great nutrition options for eye health:
- Dark leafy greens – Dark leafy greens aren’t just good for your digestive system, but also help to improve your eye health. Crops like spinach, kale, and collard greens are rich in vitamins C and E and also have lutein, zeaxanthin, and other carotenoids. Moreover, the vitamin A in these leafy greens helps to increase your eye’s immunity against long-term diseases like cataracts and Age-related macular degeneration(AMD).
- Nuts and seeds – Vitamin C and E are important nutrients for eye health. While most people get an adequate amount of vitamin C through a regular diet, they don’t get enough vitamin E. You can fix that by consuming more nuts and seeds. Just a handful of almonds or sunflower seeds fulfill half the amount of daily vitamin E intake recommended by the USDA. Research shows that regular consumption of vitamin E along with other nutrients can keep AMD from deteriorating further.
- Oily fish – Omega-3 fatty acids aren’t just great for brain and heart health, but also good for your eyes. They help reduce inflammation and allow the cells in your eyes to work better. Fortunately, you can get a lot of omega-3 fatty acids from cold-water oily fish like sardines, salmon, and herring. Try to have at least a couple servings of these fishes every week. If you want to get omega-3 from a more inexpensive option, you can get flounder. On the other hand, you can treat yourself to halibut every week if you have a generous budget for that omega-3.
- Sweet potato, carrots, and pumpkin – While the myth of carrots helping you see in the dark was spread by the British during World War II to hide the use of the radar, carrots are good for your eyes. In fact, all yellow and orange veggies and fruits are great for your eyes since they have a high beta carotene content. Beta carotene is converted to vitamin A which helps prevent night blindness. So, even if carrots don’t improve night vision, they certainly help your vision from deteriorating in the dark.
- Crabs and oysters – Apart from fish, other seafood like crabs and oysters are also good for your eyes. They provide you a healthy dose of zinc, enough to cover the daily recommended intake and then some. Just two servings of king crab or oysters will cover the daily recommended zinc intake. Zinc is an important nutrient for your eyes since it helps to maintain the retina in good condition.
Bharat Bhise suggests that you try out one or more of the above-mentioned ingredients and find a way to add them to your diet. They have generous amounts of omega-3 fatty acids, vitamins C and E, lutein, or other such nutrients that all contribute to improving your eye health.