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Eyes Healthy, Foods to keep eyes healthy

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 The need to keep the eyes healthy:-

There is a saying in the society from long ago that "Eyes are the world", and "Eyes are the window of the soul". You have probably heard these sayings before.

The eyes are also your personal window to see the colorful world around you. Keeping your vision strong is important for everyone and you can take help from the foods you choose to eat every day.

eyes healthy

If you do not pay special attention to the care or protection of your eyes, without protection, you will be at risk of various age-related eye diseases and it may also happen that your eyesight may be lost forever.

Foods to keep eyes healthy:-

The American Optometric Association (AOA) recommends a diet rich in Leutin and Xanthoxcin, important fatty acids, Vitamin C (also known as ascorbic acid), Zinc and Vitamin E, and Vitamin A to protect your eyes.

Leutin and Xanthoxcin -

Leutin and Xanthoxcin are nutrients that have been found to reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. These nutrients are mainly found in green leafy vegetables, such as spinach, chenopodium, radish, and turnip greens. They are also present in small amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwis, mangoes, and bananas.

Important fatty acids - 

Important fatty acids such as omega-3 and omega-6 are considered essential because your body doesn't make them and so you need to get them from your diet. These fatty acids are important for keeping the central nervous system healthy and maintaining proper eye function.

Vitamin C -

Vitamin C is an antioxidant, which means it protects the body's cells from damage caused by free radicals, which are dead volatile molecules that the body produces due to environmental exposures and other factors. It stops the process of cataracts and loss of vision. It is mostly found in Amla.

Zinc -

 Zinc is important for carrying vitamin A from the liver to the retina of the eye. In the retina, it helps the eye produce melanin which protects the eyes. It is found in milk and green vegetables.

Vitamin E -

Vitamin E is another antioxidant that works to protect the eyes by protecting the body's cells from damage caused by free radicals. It also has many other functions in the body. It is mostly found in sprouted wheat and cereals.

Vitamin A -

Its chemical name is retinal. This is most important for the eyes. In some foods, it is present in the form of carotenoids, which after digestion is converted into vitamin A. It is mainly found in green coriander leaves and in mango, carrot, spinach, yellow fruits, milk, fatty foods. goes.

Choosing foods rich in some or all of these nutrients is a great way to boost your eye health. To know some examples of these foods, see the following examples -

Foods good for eye health:-

Cabbage, green collards, lentils, spinach, hemp seeds, turnip greens, broccoli, brazil betel nuts, zucchini, peas, cashews, corn, lettuce, eggs, chia seeds, Brussels, sprouts, fish, walnuts, mangoes, carrots, and so on.


Carotenoids are colored substances found in many fresh fruits and vegetables that help protect your eyes. They are what give carrots their bright orange color or tomatoes their red color.

How to include carotenoids in your daily diet:-

Broccoli Salad with Walnuts and Cashews,

Cook spinach with garlic in steam for 2 to 4 minutes, 

scrambled eggs with pieces of broccoli, 

Corn/Green Peas,

Use green cabbage and low-fat food.

The average American takes in about 2 milligrams of lutein and zeaxanthin per day, while 6 milligrams per day has been seen to reduce the risk of developing AMD and cataracts. Consider a multivitamin/mineral containing lutein and zeaxanthin to better meet your needs. 

Conclusion -

Talk to your doctor before starting any nutritional supplement. Thank you!

Also read-

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