Eye Healthy Foods

Healthy Eye needed various types of vitamin (A, E C), minerals (Zinc, copper), antioxidant (Lutein, Zeaxanthin, and Beta-Carotene), and fiber and Omega-3 fatty acid. Those are help to keep a healthy eye.

1. Leafy Greens

Leafy Greens is the rich source of antioxidant, like Lutein, and Zeaxanthin which is protect to developing
Cataracts and age related macular degeneration, Lutein help to protect our central vision and aid in blue light absorption. Zeaxanthin is found in our retina. Vitamin A is also found in leafy greens.
The most important leafy greens for eye health is Kale, Spinach, Swiss chard, Collard greens, Broccoli, Brussels sprouts, Mustard greens, Turnip greens, Green Peas, lettuce etc.

2. Egg Yolk

Egg Yolk is also a good source of lutein & zeaxanthin, it also the good source of healthy fat and protein. But care about that if you heat for full boiled or fry, then lutein & zeaxanthin became damaged. So eat it poached, Soft boiled or raw, for protecting your vision.
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3. Sea Fish

Sea fish are good source of omega-3 fatty acid, which is help retina health for visual development; they can also help to prevent dry eyes.
Sea fish like salmon, tuna, anchovies, sardines, snapper, cod, mackerel, pomfret, herring etc. are rich in omega-3 fatty acid, and protein.
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4. Carrots 

Carrots are a very good source of beta-carotene, vitamin A is essential for our eyes, which deficiencies causes’ blindness. Beta – carotene such a substance that the body converts to Vitamin A, which is maintained over all eye health.

5. Bilberry

Bilberry is a rich source of anthocyanins, eating bilberry is protected our visual function during retinal inflammation.

6. Oranges

Oranges are good source of vitamin C, which found in fresh fruits & vegetables, Vitamin C support blood vessels in our both eyes. It’s also protecting to development of cataracts.

7. Milk & Yogurt

Milk & Yogurt are good source of vitamin A, and mineral zinc. Zinc helps bring vitamin to the eyes from the liver. Mainly the retina & choroid, vitamin A protected our cornea. Zinc is also help to develop our night vision, and prevent cataracts.