Foods That are Good For Your Eye Health
While the Healthy Eating Pyramid is a good indicator of the types (and quantities) of foods we should eat to stay healthy, there are certain foods that are healthier than others when it comes to our eyes.
Do you remember being told as a child that http://www.maritimjatim.info/ carrots are good for your vision? Ever wondered why that is? Well, it’s because they are full of nutrients such as vitamin A and beta carotene (a plant pigment that helps our body synthesise vitamin A), both of which are essential for your eye health.
1. Leafy Greens
Easy to digest, easy to include into every meal, and readily available, leafy greens are great not just for your eyes, but for your overall health. Also remember, the darker the green, the better they are for you. So things like kale, collard greens and spinach are excellent because of their high vitamin C levels. Vitamin C is important for maintaining the blood vessels in your eyes.
Green veggies also contain good amounts of lutein and zeaxanthin, both of these antioxidants are needed for the well being of your retina (the thin layer of tissue that lines the back of the eye on the inside).
2. Lean Meat
We have some good news for meat lovers. Protein from lean meats such as beef, poultry (chicken, turkey, duck, etc) or pork can be very beneficial to your eyesight.
Beef is rich in vitamin A and zinc, both of which are beneficial to your cornea (the clear protective outer layer of the eye) and your retina. Poultry and pork are also good sources of zinc.
But remember, the meat you consume has to be lean and it must be eaten in moderation as part of a varied diet that’s full of other healthy components. Find delicious and nutritious healthy meat recipes here.
3. Fish
Fish is a very good source of omega-3, which is an important nutrient for eye health. Omega-3 is a polyunsaturated fatty acid that is important for your retina.
Oily fish such as salmon, trout, tuna, swordfish, sardines, anchovies and mackerel are all great options, and should be included in at least one or two meals every week, if possible.
4. Legumes & Pulses
Legumes are plants, pods and seeds that belong to the Fabaceae family. They refer to things like peas and beans (for example: green beans, broad beans, snake beans).
And pulses are basically dried legumes. So things like chickpeas, black-eyed peas, kidney beans, mung beans, and lentils (yellow, red, brown and green).
Not only are legumes and pulses a protein powerhouse and an excellent source of fibre, they are also full of omega-3.
While baked beans on toast is an Aussie staple, legumes and pulses are also great in soups like dal, in dips like hummus, or in Mexican stews and Mediterranean salads too.
5. Seeds
Seeds contain high levels of vitamin E and omega-3 fatty acids, and they can help fight age-related eye health issues.
These days chia seeds, pepitas, flaxseed, hemp seeds and sunflower seeds are all readily available in the health food section of your local supermarket. You can easily dry roast them on your stove-top or oven and add a spoonful to salads, smoothies or your morning muesli mix.
6. Nuts
Nuts are also rich in vitamin E and omega 3 fatty acids. Almonds, cashews, peanuts, walnuts, pistachios and brazil nuts are all great for your eyesight.
Enjoy a small handful daily as your afternoon pick-me-up or add them to your morning smoothie or granola mix together with your choice of seeds.
7. Citrus
During the cold and flu season, we all turn to oranges, mandarin, grapefruit, and lemon or lime to up our vitamin C intake. But did you know these zesty citrus fruits are also great for your eye health?
Vitamin C helps the blood vessels in our eyes stay healthy so we can avoid eye conditions like cataract or poor night vision.