6 foods that boost your eye health
Pardon the pun, but don’t be short-sighted – there is more to eating healthy than watching your figure. There are a number of foods that can boost your eye health and help protect against sight-threatening diseases. Here are the ones to add to your shopping basket now (and why)!
Legumes
Not only are they a healthy addition to anyone’s diet for their nutritional value, but kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc which can help protect the retina and lower the risk for developing macular degeneration and cataracts.
Fish
Cold-water fish – think salmon, tuna, sardines and mackerel – are rich in omega-3 fatty acids and thus may help protect you against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black current seed oil or flaxseed oil.
Greens
So, it turn out, Popeye was right all along – spinach is really good for you, even your eyes. Spinach along with kale, collard greens, broccoli, peas and avocadoes – to name a few – are packed full of important plant pigments (lutein and zeaxanthin) which can help stet he development of macular degenetation and cataracts.
Eggs
This breakfast favourite contains vitamins and nutrients – think lutein and vitamin A – both of which promote good eye health and function. Eggs may even protect against night blindness and dry eyes.
Grains
Specifically whole grains contain a low glycemic index can help reduce your risk for age-related macular degeneration. So before you reach for the refined pasta come dinner time, why not opt for super healthy quinoa, brown rice instead. For breakfast, switch starchy bread for whole oats and whole-wheat breads.
Fruit
Oranges, grapefruit, berries and lemons are all high in vitamin C, which some experts suggest, might reduce the risk of cataracts and macular degeneration.
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