10 best foods for your eyesight.

Here we show you the best foods for your eyesight

10 best foods for your eyesight.

1. Red peppers

Orange and red fruits and vegetables like red peppers, oranges, strawberries, broccoli, and kiwi contain vitamin C, another antioxidant, which may help prevent the development of cataracts.

2. Salmon

Fish, especially salmon, are packed with omega-3 fatty acids. Omega-3 fatty acids help promote the visual health of the retina and can help prevent dry eyes. Salmon, sardines and herring have the most omega-3s, but flounder, halibut and tuna are also good sources.

3. Oysters

Oysters are loaded with zinc, which may be able to slow the progression of age-related macular degeneration. Zinc is also found in turkey, eggs, peanuts and whole grains.

4. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

• spinach
• kale
• collards

5. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

6. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

7. Eggs

Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.

Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.

8. Almonds

Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.

You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.

9.Kale

Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.

Kale can be made into snack chips. First wash the leaves, then tear them into small pieces; toss it in olive oil, and bake it 20 minutes or so, until the kale gets crispy. You can season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.

10.Oranges