Certain nutrients such as vitamins A , E , or C are essential to we health.and can maintain eye function and reduce the development of age -Related degenerative diseases
Cataracts,diabetic retinopathy,macular degeneration These are serious eye issue which common diet can prevent and play major role
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Fruits that are rich in vitamin A
Perhaps the best-known eye-healthy nutrients is vitamin A. Your retina needs plenty of vitamin A to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t stay moist enough to prevent dry eye.
Vitamin A is essential for maintaining your eye light sensing -cells known as photoreceptors. if you don’t consume enough vitamin A , you may experience dry eyes night blindness it other serious eyes condition
Fruits and veggies rich in Vitamin C
Vitamin C critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits, and environmental factors. Fried foods, tobacco smoke, and the sun’s rays can produce free radicals, or molecules that can damage and kill cells. Vitamin C helps repair and grow new tissue cells.
Good sources of vitamin C include citrus fruits, such as oranges, tangerines, grapefruit, and lemons. Lots of other foods offer vitamin C, including peaches, red bell peppers, tomatoes, and strawberries.
Eggs
Egg yolk contain lutein and zeaxanthin, a powerful antioxidant that are readily absorbed due to high fat contain in eggs .
egg yolks provides substantial amount ot choline , which can slow glaucoma and vitamin D , an antioxid which may help slow the progress age-related macular degeneration ( AMD)
Almonds
Almonds are excellent source of vitamin E , an antioxidant that helps protect the eye from damage caused by free radicals. many study – based research suggests that individual over the age of 50 consume high level of vitamins E , vitamin C and omega-3 fatty acids , significantly reduce their risk of AMD
Beans and zinc
The mineral zinc helps keep the retina healthy and may protect your eyes from the damaging effects of light. However, zinc can lower the amount of copper in your body, which we need to help form red blood cells. Fortunately, you can increase both at once with all kinds of beans , including black-eyed peas, kidney beans, and lima beans. Other foods high in zinc include oysters, lean red meat, poultry, and fortified cereals.
Carrots
Most people already knew carrots boost the eye health. it contains beta-carotene, a form of vitamin A , carrots support optimal vision. Vitamins A which is also presents in carrots is crucial for producing rod and cone cells which aid in seeing under dim light . when vitamins A is deficient, poor night vision begin to develop
Carrots are a well-known source of vitamin A. Sweet potatoes provide even more vitamin A. A sweet potato has more vitamin A as doctors recommend. Fruits, including cantaloupe and apricots, can be a good source of vitamin A.
Tomatoes
Tomatoes are excellent source of several nutrients crucial for maintaining eye health including lycopene and antioxidant lutein and beta-carotene. These anti oxidants guarding against UV damaged the cataracts.
Beef
in moderation, lean beef in your diet can boost your eye health. Beef contain zinc which helps your body absorb vitamin and may play a role in reducing risk of advanced age -related
