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11 months ago (11/01/22) 574 Views

Foods for good eye health


Foods that are important to maintain good eye health


Emphasis is placed on eating colorful vegetables to maintain good eye health. I am giving a review of such food here.


Oranges and vitamin A-rich fruits:


Are probably the most well-known for the lack of vitamin A to maintain eye health. It is not possible to protect your eyes from getting dry without vitamin A. In that case we will give 2 examples of cheap fruits and vegetables made with vitamin A – Carrots are a well known source of vitamin A. Sweet potatoes provide more vitamin A. A sweet potato contains 200% more than the daily intake of vitamin A.

Foods for good eye health

Vitamin C Rich Fruit :

Vitamin C As an important antioxidant for eye health, Vitamin C helps protect us from the damage done to the body by unhealthy habits and environmental factors. Fried foods, tobacco smoke, and sunlight produce harmful free radicals. Vitamin C repairs and regenerates new tissue cells. Good sources of vitamin C are mangoes, mangoes, guavas, lemons, oranges, peppers, tomatoes, etc. Even horseradish leaves are rich in vitamin C. Research has shown that vitamin C can prevent age-related macular degeneration (AMD) and cataracts.

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Vitamin E :


Another important antioxidant is Vitamin E, which helps keep cells healthy. Vitamin E is found in nuts, sunflower seeds, etc.


Tomato :


Steaky Tomato Juicy tomato contains lycopene which protects the eyes while working in intense light. It also contains fiber, minerals and carotene. Tomato also contains Vitamin A, B, C, K, Calcium, Potassium, Chromium and many other ingredients The chemical lutein and vitamin C in it are very beneficial for eye health. So eat tomatoes regularly. Eat raw tomatoes in salads, more beneficial than cooking.




Research has shown that omega 3 fatty acids in marine fish can help reduce the risk of eye diseases in later life. These fish include salmon, tuna, etc. However, the important thing is that our country’s hilsa fish but has the same nutritional value. Raghabboyal fish and crabs and oysters are also rich in omega-3 fatty acids. We forget about small fish.

Lutein and Jaxanthin :


Lutein and Jaxanthin in green vegetables are antioxidants that are found in other brightly colored foods besides vegetables. These are the key to protecting the macula of the eye. Other foods that contain useful amounts of lutein and xanthine include lettuce, turnips, broccoli, peas, etc. These foods must be included in the diet for eye care.

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Eggs :


Are another food besides vegetables and fruits. Egg yolks contain lutein and plenty of zinc, which protects the eyes from the problem of ‘muscular degeneration’. This problem usually occurs after the age of 50 Fish is rich in omega-3 and fatty acids. So you have to learn to eat these foods from childhood to keep your eyesight normal.


Zinc :


Zinc helps keep the retina healthy and protects your eyes from the harmful effects of light. However, excess can reduce the amount of copper in your body, which helps in the formation of our blood cells. Also contains Vitamin B; Which plays a special role in maintaining eye health. Other foods include milk, cashew nuts, sweet pumpkin seeds, etc.


Corn :


Corn is rich in Iron, Vitamin B12, Vitamin A, Ciolycopene; Which helps to sharpen the eyesight Half a cup of cooked corn contains all the necessary ingredients for the eyes. Regular consumption of corn reduces the risk of losing yellow pigment in the eyes. It also reduces the risk of cataracts. So try to take corn regularly.


Chia :


seeds are not referred to as “superfoods” for no reason. If you talk about omega 3, chia seeds contain more than salmon or almond seeds. If you talk about calcium, you will find it in chia seeds more than a glass of milk. . The same thing applies with antioxidants, which are much more common in chia seeds than in blueberries. Tell me why you should stay away from such superfoods.

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Sunflower seeds :


Spanish research has shown that a balanced diet that provides at least 8 milligrams of vitamin E per day significantly reduces the rate of cataracts and cataract surgery. Did you know? What Vitamin Minerals Do You Need To Take To Keep Your Eyes Beautiful? I recommend that the current daily recommendations for healthy eye nutrition, as recommended by the American Academy of Ophthalmology, are

500 mg of vitamin C.

400 IU international unit of vitamin E.
10 mg lutein.
2 mg jaxanthin.
80 mg zinc oxide.
2 mg copper oxide.

This is why eye food is so important as well as eye care.


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