It’s important to consume a balanced diet with plenty of vegetables, fruits, and protein, to maintain normal eye health. Here are some fruits that have been proven to be good for the eyes.
Raw red peppers: Bell peppers have the most amount of vitamin C per calorie, which means it is great for the blood vessels in the eyes. Research also indicates that bell peppers could lower one’s risk of getting cataracts. Keep in mind that heat will, unfortunately, break down vitamin C, so eat raw when possible. Brightly colored bell peppers also have eye-friendly vitamins E and A.
Nuts and seeds: An ounce of sunflower seeds or almonds contains at least half the amount of vitamin E that the USDA recommends for American adults. A study indicated that vitamin E, along with other nutrients, can help slow down age-related macular degeneration from getting worse. It could also help keep people safe from cataracts. Peanuts, hazelnuts, and peanut butter are also great sources of vitamin E.
Leafy greens: Collard greens, spinach, and kale are rich in vitamins E and C. They also have zeaxanthin and lutein. These greens lower people’s risk of being affected by long-term eye diseases, including cataracts and AMD. Most people who eat traditional Western diets don’t consume enough leafy greens.
Salmon: To function properly, the retinas require two forms of omega-3 fatty acids: DHA and EPA. Both these fatty acids can be found in fish like salmon, as well as trout and seafood. Omega-3 fatty acids appear to protect the eyes from AMD and glaucoma. Dry eyes have also been linked to low levels of these fatty acids, so consuming enough fatty fish can help keep the eyes moist.
Lean meat and poultry: Zinc helps carry vitamin A from the liver to the retina, where it is used to make melanin. Oysters have the highest amount of zinc per serving. Those who don’t like eating shellfish can consume beef, chicken, and pork to get their fill of zinc. When possible, make sure to always choose lean cuts of meat to aid heart health.
