8 top foods for healthy eyes

Hindustan Times (Patna) - Live - - Variety -

Want to keep your eyes healthy and your vi­sion sharp? Here’s a se­lec­tion of foods to help main­tain ex­cel­lent eye­sight.

1. Fatty fish

Rich in omega-3, fishes like tuna, her­ring or sar­dine (steamed or grilled) nour­ish the cell mem­branes of nerve cells, in­clud­ing the retina, and pre­vent the on­set of eye dis­eases linked to ag­ing.

2. Clemen­tines, or­anges and man­darins

These three foods are rich in Vi­ta­min C. They con­tain an­tiox­i­dants that pro­tect the cornea and crys­talline lens of the eye and help pre­vent cataracts.

3. Car­rots

Car­rots are full of beta-carotene, an an­tiox­i­dant pre­cur­sor of Vi­ta­min A and rich in pig­ments that pro­tect the retina, es­pe­cially against cataracts.

4. Blue­ber­ries

Known to im­prove night vi­sion, blue­ber­ries con­tain Vi­ta­min C and an­tho­cyanins — com­po­nents that boost vis­ual acu­ity and help al­le­vi­ate eye fa­tigue.

5. Spinach

Rich in pig­ments, beta-carotene and vi­ta­mins, spinach is a su­per food for eye health. It pro­tects against loss of vis­ual acu­ity and UV rays. It should be a sta­ple of your kitchen in­gre­di­ents and con­sumed sev­eral times per week.

6. Eggs

Thanks to its nu­mer­ous an­tiox­i­dants in­clud­ing Vi­ta­min A, this food is renowned for its pro­tec­tive qual­i­ties. It helps pro­tect against ag­ing-re­lated mac­u­lar de­gen­er­a­tion (AMD), a dis­ease of the retina.

7. Broc­coli

This green veg­etable, as well as its en­tire fam­ily of cru­cif­er­ous veg­eta­bles, are rich in pig­ments and an­tiox­i­dants and con­tain a high level of Vi­ta­min C that pro­tects the retina and the crys­talline lens from UV rays as well as free rad­i­cals that are harm­ful to vi­sion.

8. Corn

A great source of lutein and zeax­an­thin, es­sen­tial pig­ments for eye health, this in­gre­di­ent pro­tects against AMD (break­down of the eye’s mac­ula) and can be eaten in sal­ads, cooked or raw. Con­sum­ing five to six grams per day of these pig­ments is said to be one of the best ways to pre­vent cataracts.

Eat­ing corn helps pro­tect eyes from cataract

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