The Best Food for Healthy Eye

Nowadays, peoples are mostly suffering from eyesight. even small kids are also suffering. this causes by reducing vitamin C, vitamin E, beta carotene, copper, and fatty acids in your body.

All studies had agreed that omega-3 fatty acids, copper, lutein, and zeaxanthin are vital for eye health.

  In this article, we are going to know the best food for healthy eyes. here we go:

  

1.Fish

   Fishes are rich sources of omega-3 fatty acids. Oily fishes are most helpful for our eyes. Oily fish have oil in their gut and body tissues. Eating rich fish oil offers a higher level of omega-3. Fishes that contain omega-3 fatty acids are tuna, salmon, trout, mackerel, sardines, anchovies, herring, and cod. Fish oil can reduce eye dryness, caused by spending too much time on computers, mobiles, and tabs. 

  

2. Nuts and Legumes 

   Nuts are high in omega-3 fatty acids and rich in vitamin E, which can protect from age-related eyes sight. Nuts which good for eye health are walnuts, brazil nuts, cashews, peanuts, lentils, and almonds. Legumes are edible seeds from pods that can split in half. Nuts and legumes contain protein, fats, and carbohydrates. Legumes have a high energy content.

3.Seeds

   As nuts and legumes, seeds also contain omega-3 fatty acids and rich sources of vitamin E.Chia seeds,

Flax seeds and Hemp seeds are helpful for a healthy eye. Chia seeds give a lot amount of nutrients with very few calories. Chia seeds are loaded with antioxidants. Flax seeds are loaded with nutrients. Flaxseed is rich sources of lignans, which may reduce cancer risk. It lowers blood pressure. Hemp seeds reduce heart diseases and skin disorders. It may reduce symptoms of PMS and Menopause.

4. Citrus Fruits

    Citrus fruits are rich in vitamin C, and vitamin E and are antioxidants that can fight against eye damage.

Citrus fruits are : 

Lemons

Grapefruit 

Oranges

Haruka

Desert lime

Citron 

Blood orange

5. Leafy Green Vegetables

    Leafy Green Vegetables are rich in both lutein and zeaxanthin and also a good source of vitamin C. They are very helpful or useful for healthy eyes. 

  Well, known leafy green vegetables are:

Spinach 

Kale

Collards

Cabbage

Beet greens

Watercress

Romaine lettuce

6. Carrot

    Carrots contain vitamin A and beta carotene. Vitamin A plays a significant role in vision. It

is a component of protein known as rhodopsin, which helps the retina to absorb light.

7. Eggs

    Eggs are an excellent source of lutein and zeaxanthin which may reduce the risk of age-related sight. Eggs are also a good source of vitamin C, E, and zine. 

  Another best one is water, drinking plenty of water nearly 4to 5 litres per every day may cause 

a healthy body and healthy life.