What to Eat for Good Eye Health


The eye is one of the most important sensory organs in the human system. Keeping sharp eyesight or vision is one of the issues that the majority of the people face at some point in their lives. Therefore, it is wise to consider taking steps toward long-lasting eye health. Perfect nutrition and certain practices can keep your vision sharp for years to come. Many scientists advise the importance of getting the nutrients from the food. Carrots have been a popular choice of food for good eye health, but there are other food items that help as well. Here are some powerhouse foods for healthy eyes.

Spinach and Kale

The eye should be protected from sunlight, smoke and air pollution. The antioxidants in spinach and kale can help your eyes deal with these issues. There are two substances called lutein and zeaxanthin. They are concentrated in the retina and absorb the harmful rays of visible light. An amount of 10 ounces of frozen spinach can supply the required nutrition per week, but Kale is even more nutritious.

Grapefruit and Strawberries,

Vitamin C is considered by many to be the best antioxidant. Grapefruit and Strawberries can supply the daily supplement of Vitamin C. A half of a grapefruit and a half cup of strawberries is all you need. Orange. Papaya and green pepper are also rich in Vitamin C and can aid in good eye health.

Carrots, Sweet Potato and Pumpkin,

The vegetables of a deep orange or yellow color are very beneficial, as they can offer carotene which converts into vitamin A. Vitamin A is very helpful in minimizing night blindness. Try to eat at least eat one of these items often so that you will obtain the maximum benefit offered by these super-foods.

Turkey, Crab and meat

Zinc can keep the retina of the eye functioning in perfect condition. A sandwich, which is made of turkey, can be a great supplement of zinc. Zinc can also be found in eggs, meat, peanuts and grain.

Salmon, herrings and sardines,

The omega 3 fatty acids help the eyes as well. Eating foods high in omega 3 fatty acids will decrease inflammation and help the cells work together. Two servings of fish per week can supply the required amount of the omega 3 fatty acid you need for good eye health.

Seeds and Wheat Germ

Vitamin C and E can work together to make the tissues in the eye stronger. Vitamin E is not enough in our day to day intake of the food, so it is very important to consume sunflower seeds, almonds, wheat germ oil or take a Vitamin E supplement. Wheat germ oil can be used as the dressing of a salad.

These types of food can boost the eyesight and the health of the eye, but sometimes you are not able to get the nutritional requirements from food. It may be easier to take a good multivitamin or mineral supplement made to maintain good eye health. With a little thought a few simple steps, you can take care of your eyes and help them function like they should for years to come.

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