Healthy foods eye and eye sight

1. Foods for Healthy eye and vision 1) Spinach Spinach is one of the most recommended veggies for eye healthy. Spinach is loaded with plenty of vitamins and minerals essential to keeping eye vision healthy. The common nutrients found in Spinach includes Vitamin C, beta- carotene, lutein, zeaxanthin. As vitamin C having anti-oxidants properties helps to prevent macular degeneration and cataract formation (eyes disease found in older individuals) while beta-carotene prevents from macular degeneration, cataract formation, and night blindness. Lutein and zeaxanthin protect from macular degeneration, cataract formation and free radical from UV rays. Our eye muscles and cells are very sensitive. Lutein found in Spinach will strengthen the eye muscle and prevents the eye from infection. 2) Carrots As we discuss above the dark fruits and veggies like carrots are one of the most recommended fruits and veggies

2. for eye health. They are loaded with plenty of nutrients such as potassium, calcium, vitamin B6, vitamin b12, fiber, and beta-carotene which is most important as it prevents from degeneration of eye muscles. Beta carotene found carrots also absorbs the light passes through eyes. Carrots are also helpful in various eye problems such as night blindness, dry eyes etc. Vitamin B12, beta- carotene rich fruits like oranges, lemons also help to maintain eye health. There are several health benefits of eating these veggies as it helpful in dry skin, strengthen stomach, live and lungs. 3) Broccoli Most of the food lovers don't love this green veggie but Broccoli is one of the most popular vegetables for eye health. Broccoli is loaded with plenty of vitamins and minerals like beta- carotene, vitamin B2, C, E. A rich in fiber, calcium, iron and many other anti- oxidants. The lutein, zeaxanthin which helps in the production of energy cells and prevents from cell-damaging free radicals. Broccoli is a rich source of vitamin A having anti-oxidants properties is good for eye health while vitamin C, E and Folic acid responsible for building healthy cells. There are several health benefits of including Broccoli in your diet as it helps to prevent from high blood pressure, obesity, toxemia and improves eye health. 4) Apples Apples are sweet delicious fruit loaded with the bunch of health essential nutrients needed for healthy living. Apple's having strong anti-oxidants

3. properties as we discuss above fruits and vegetable having anti-oxidant properties is good for eye health. Quercitin and rutin the plant pigment found in apple which helps to protect the eye from free radiation and blood leakage in eye retina. In addition to eye health ,there are several health benefits of eating apple such as helps in weight loss, take care of skin, prevents from several cancers, control diabetes etc. 5) Dark Berries Dark Berries such as blackberries and Blueberry are good for night vision. Dark Berries are loaded with beta- carotene, iron, potassium, vitamin C. Eyes are good when they get proper blood circulation as Berries improves blood circulation to the brain and especially to eyes. Berries are recommended for people having eye issues like eye diseases, night blindness, myopia. Blackberries are directly linked to better night vision. Anthocyanins found in Dark berries helps to prevent from macular degeneration which is responsible for night blindness. So eat dark berries to have healthy eye and vision. 6) Oranges Vitamin C is one of the essential nutrient required for proper functioning of the different system in human body. Vitamin C having strong anti-oxidants properties found in this yellow fruits puts a healthy effect on your eyes. According to study and research, vitamin C helps to reduce the risk of developing cataracts and also reduces the risk of developing macular

4. degeneration. 7) Oily Fish Oily fish like tuna, salmon are the rich source of omega-3 fatty acids found in eye retina. Deficiency of omega-3 fatty acids leads to certain eye problems like dry eye conditions. Eye essential fatty acids found in oily fish leads to the proper flow of intraocular fluid in eyes prevents from dry eye conditions. Fatty acid also responsible for strong and healthier tiny eye blood vessels and reduces the risk of macular degeneration in adults. 8) Red Meat Zinc found in red meat is one of the essential minerals to boost eye health. Zinc found in red meat helps our body to absorbs the vitamin A leads to lower the risk macular degeneration and promotes the eye tissues health. 9) Almonds Almonds are loaded with plenty of health- essential minerals such as vitamin E, Vitamin B2 and Potassium needed for healthy eyes. According to research vitamin

5. E found in almonds helps to protect the eye from free radical damage while magnesium helps to relax the smooth muscle found in the inner eye to prevent eye muscle spams. So try to include almonds in your diet to decreased the age-related macular degeneration. 10) Eggs Eggs are the rich source of several health essential vitamins and minerals needed healthy and fit lifestyle. Eggs are the rich source of vitamin A and lutein helps to protect from night blindness and dry eye syndromes. So try ti include eggs in your diet to promote eye health. 11) Sweet Potatoes Sweet Potatoes are the rich source of vitamin C and vitamin A having antioxidant property helps to protect eyes from macular degeneration in old age and cataract formation. 12) Peanuts Peanuts are tasty snacks loaded with a rich source of vitamin E and zinc. As we discuss above zinc rich food helps to

6. boost eye health. Vitamin E and zinc will improve eye vision those dealing with macular degeneration. So try to include these natural healthy foods in your diet to promote eye health and vision. Tips for Maintaining Good Eye Health 1) Try to Quit smoking 2) Try to feed Your Eye 3) Give Some rest to Eye 4) Try to Wear Sunglasses 5) Try Some Exercise for Eye 6) Try to Keep Eyes Hydrated 7) Try to Check up your Eye Regularly 8) Try to take regular breaks while working on Computer