Green, Leafy VegetablesStudies show that dark green, leafy vegetables like spinach, kale, collard greens and dark lettuce can prevent eye diseases that occur from progressive damage of the retina, like macular degeneration. When you include a lot of green, leafy vegetables in your diet, you are nourishing your body and your eyes with nutrients like Lutein and Zeaxanthin. These are antioxidants that are known to help maintain eye health, by preventing retinal changes. These nutrients are also present in carrots and other yellow and orange fruits and vegetables, like corn. Spinach, however, is the best source of these nutrients because of its high content of Lutein and Zeaxanthin. Other good sources of these anti-oxidants are broccoli, peas and avocado.
Citrus FruitsRegular intake of Vitamin C is crucial in delaying and preventing retinal degeneration and cataract formation, especially if you are a smoker or have diabetes. Vitamin C is an antioxidant which keeps the retina healthy, delays cataract formation, and reduces the risk of macular degeneration. Include more citrus fruits, like oranges, lemons, grapefruits, berries, in your diet in order to keep your eyes healthy and your vision sharp.
Fish OilCold water fish have a high content of Omega-3 fatty acids. Fish like sardines, salmon, tuna and mackerel help protect against dry eyes, macular degeneration and even cataracts. For vegetarians or those who don’t like eating seafood – flaxseeds, pistachios, almonds, and walnuts are also good sources for getting Omega-3 fatty acid, which is a must for healthy eyes.
Other Food Items That Are Good For Your EyesBrazil nuts, yeast and oysters have high Selenium content, that helps your body absorb Vitamin E and also generate its own antioxidants. Wheat and nuts contain Zinc, which forms an important part of an enzyme in your body that reduces the number of free radicals, thus protecting your eyes from night blindness and macular degeneration. Sunflower seeds are an excellent source of both Vitamin E and Zinc, and can be used as a healthy snack.