Saturday, 23 May 2015

Keep Your Eyes Healthy with These Foods

Want to keep eye illnesses at bay, and protect your pretty peepers from damage? Here’s what should go into your diet for healthy eyes

Spinach: Spinach and other dark, leafy vegetables like kale, are rich in antioxidants, and contain lutein and zeaxanthin, that are essentially stored in the macula in the retina to maintain vision long-term.

Flax seeds: These are great source of Omega 3 and they help reduce the risk of age-related macular damage and keep dry eye diseases at bay.

Eggs: Eggs are also rich in lutein and zeaxanthin, the levels of which increase by about 30% on an average when you eat an egg a day. Eggs are also rich in Vitamin D, which is essential for eye health.

Tomatoes: Packed with carotenoids, tomatoes prevent light-induced damage to the retina, and are an excellent source of Vitamin C.

Pistachios: Perhaps the most eye-friendly food of them all are pistachios, which encompass almost everything needed for eye health, and also throw in Vitamin E, for healthy tissue repair.

Citrus and berries: These fruits are powerhouses of vitamin C , which has been shown to reduce the risk of developing macular degeneration and cataracts .

Almonds: They're filled with vitamin E , which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

Fatty fish: Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome , says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.

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