Eye care is important, albeit often neglected by many, especially since various vision problems are much more common these days. Fortunately, there are things you can do to promote good, general eye health, and one of these is to eat certain foods. Studies have suggested that foods rich in antioxidants such as dairy and kale can help improve your eye health. Watch until the end to know the specific nutrients and compounds these foods have that allow them to promote eye health and vision.
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Intro – 0:00
1. Eggs – 0:35
2. Dairy – 1:02
3. Fish – 1:33
4. Citrus Fruits – 2:02
5. Carrots – 2:33
6. Kale – 3:02
In a nutshell:
Eggs are an excellent food for eye health.
The yolks alone already contain vitamin a, zinc, zeaxanthin, and lutein, which are all vital to eye health. Vitamin A protects the cornea.
Zinc contributes to the health of the retina while lutein and zeaxanthin lower the risk of getting serious eye conditions.
Eggs are super versatile, so you can easily incorporate them into your meals.
Milk, yogurt, and some dairy products are good for the eyes.
This is primarily due to their vitamin A and mineral zinc content.
Vitamin A safeguards the cornea, whereas zinc helps deliver that vitamin to the eyes from the liver.
Zinc also helps with night vision and the prevention of cataracts.
Ideally, go for dairy products from grass-fed cows as they have the most benefits.
Fishes, especially salmon, are another excellent food to consume to boost eye health.
For one, they contain omega-3 fatty acids that contribute to visual development and the health of the retina.
These healthy fats also work to prevent dry eyes.
When buying salmon, pick a wild-caught type, instead of its farm-raised counterpart.
The latter has more saturated fat and fewer omega-3s than the former.
What’s the first vitamin that goes to your mind when you think of oranges and other citrus fruits?
It’s vitamin C, isn’t it? Vitamin C is a type of antioxidant that’s known to fight age-related eye damage.
This vitamin, which is found mainly in fresh fruits and veggies, contributes to healthy blood vessels in the eyes.
Moreover, it can fight the development of cataracts.
It can even combat age-related macular degeneration in combination with other vitamins and nutrients.
Most people are aware of the eye health benefits of carrots.
Like egg yolks, carrots are rich in vitamin A and beta carotene.
These two help protect the surface of the eye and can prevent eye infections and other serious eye problems.
Vitamin A, in particular, is a component of a protein that helps the retina to absorb light.
On the other hand, beta carotene is responsible for giving carrots their vibrant orange color.
Kale is a superfood, a well-earned title since it contains so many important nutrients, vitamins, and minerals.
Because of this, kale is especially good for eye health.
What’s more, it has the famous antioxidants lutein and zeaxanthin, both of which can be found in eggs and other foods.
As we’ve mentioned, these two antioxidants help prevent serious eye conditions.
And since these nutrients aren’t naturally occurring in the body, it’s important to get them from good food sources such as kale.
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