Foods For Healthy Eyesight

Here's the list of some of the best foods that must be included in your diet to have a healthy eyesight.

Check the list of foods you should eat for a healthy eyesight.

(Photo: iStock)

Having a healthy and balanced diet is important for not only good eyesight but also overall health. People who eat healthy food are at a low risk of developing serious eye conditions like cataracts, dry eyes, red eyes, eye inflammations, glaucoma, poor vision, and many more.

Foods that are rich in essential nutrients like minerals, vitamins, and antioxidants not only improve the vision but also keep various eye diseases at bay.

Let us find out some important foods that play a critical role in maintaining healthy eyesight.

Foods To Include in Your Diet for a Healthy Eyesight

Following is the list of foods that people must consider including in their diet to maintain healthy eyesight:

1. Almonds: Like other nuts, almonds are very good for maintaining a healthy eyesight. Almonds are rich in some essential nutrients and vitamins, especially Vitamin E. This vitamin protects the healthy tissues against the harmful and unstable molecules.

Including large amounts of Vitamin E in your diet decreases your chances of developing a serious disease called age-related macular degeneration. Cataract development can also be prevented by having foods that are rich in Vitamin E.

To derive the benefits, people can consume almonds as snacks, salads, shakes, and cereals. Since almonds are high in calories, people who are conscious of their weight must limit their almond intake to less than two servings a day.

2. Carrots: The fact that carrots are good for eyesight is a well-known. Carrots are loaded with beneficial components like carotene and Vitamin A. Both these components protect the eye surface from infections and other harmful diseases. Carrots can be included in your diet in the form of salads, snacks, juices, pancakes, and muffins.

3. Oranges: Oranges belong to a category of fruits called citrus fruits, which are rich in Vitamin C or Ascorbic Acid. Vitamin C is known to have a great role in maintaining a healthy and sharp eyesight. It not only helps to keep the eye blood vessels healthy but also boosts the body's immune system and therefore is beneficial for our overall health. Vitamin C has the capability to fight against serious eye illnesses like cataracts, eye infections, and age-related macular degeneration. Oranges can be consumed as whole fruits, salads, and juices.

4. Fish and salmon: People should consider including fish and salmons in their diet if they want a healthy eyesight. These are rich in omega-3 fatty acids, which prevent the development of serious eye diseases and help in keeping the retina healthy. Consuming good amounts of omega-3 fatty acids can contribute to visual development and therefore decreases the risk of eye diseases. Fish can be consumed in different ways like grilled, broiled, fried, and roasted. Some people add herbs and seasonings to the fish to enhance the flavour.

5. Kale: Kale is often considered a superfood because it is loaded with essential nutrients, minerals, and vitamins. Lutein and zeaxanthin are two main types of antioxidants found in kale which make it ideal for a healthy eyesight. Since these two antioxidants are not naturally produced in the human body, we should incorporate them into our diet. Many serious eye conditions like cataract and age-related macular degeneration can be prevented by consuming optimal amounts of lutein and zeaxanthin in our diet. Besides kale, red peppers, and spinach are also rich in lutein and zeaxanthin and therefore important for eye health. People can eat kale as a snack, salad, or as a side dish.