healthy Food

Foods that are good for the eyes

Foods that are good for the eyes

The eyes are an important part of us.  The world is dark without sight.  Nowadays we all suffer from eye problems.  It is very important to take care of the eyes like other parts of the body.  Adults as well as children have eye problems.  Young boys and girls are also seen wearing thick lenses.  However, if we make some changes in the daily food list, eye problems can be avoided a lot.  In fact, you need to eat regularly to keep your eyes healthy. There are some foods that are very good for the eyes. Now we will know foods that are good for the eyes.

Foods that are good for the eyes:

Bell paper

 In 1928, Hungarian biochemist Albert Gjent-Gairgi first stated that red capsicum contained vitamin C.  This vitamin C keeps the blood vessels in your eyes well, reducing the chances of cataracts.


 Salmon is a great source of essential vitamins and minerals for our body (selenium, vitamin B12, potassium), high-quality minerals are available, along with essential omega 3 fatty acids.  Several studies have shown that omega-3 fatty acids help protect the eyes from dry eye syndrome and macular degeneration.


 If you are a vegetarian, then animal protein is not going to be in the body.  Then you have to choose high fibre foods as an alternative to keep your eyes healthy.  You need to eat peas, lentils, rajma and gram.  Enough to get the zinc the body needs from these foods.  Which will help to keep the eye health beautiful.


 Vegetarian eye nutrition is not going well?  Buy squash from the market without worrying.  You will find squash in the market all year round.  And the lutein, zeaxanthin, vitamin C, omega 3 fatty acids in it will help you to clear your eyes effortlessly.

 Citrus fruits

 Citrus fruits have always been a great source of vitamin C.  The older you get, the more blurred your vision becomes.  At the same time, Vitamin E, Vitamin C fights against eye damage as an antioxidant.  That’s why the American Optometric Society recommends eating more lemons, orange lemons, musubi lemons, and batabi lemons to take care of your eyes.  Any orange-coloured vegetable, fruit

 Orange fruits and vegetables such as carrots, sweet potatoes, apricots, mangoes are all rich in beta carotene.  Which helps to keep your eye health beautiful.


 Other than not playing because of religion or your own preferences, but did you know that beef helps to improve your eyesight a lot?  Beef is a great source of zinc or the zinc our body needs.  This meat acts as a shield against ageing eyesight.  You will also find zinc in chicken and pork, but you will find much more zinc in beef.


 The more you eat cereal foods, the more you will be able to cope with the macular degeneration that occurs with age.  The body needs zinc, vitamin E, niacin, all of which you can get from cereals or whole grains.


 Research says sunflower seeds, peanuts, nuts and hazelnuts are great sources of vitamin E.  Vitamin E acts as a shield against ageing eye problems.

 Green leafy vegetables

 Leafy vegetables such as spinach and other green leafy vegetables are great sources of vitamins E and C.  They also contain large amounts of lutein and zeaxanthin which improve eyesight.


 You probably don’t know about the role of eggs in eye protection.  The zinc in it helps your body absorb lutein and zeaxanthin from other foods.  In addition, the yellow-orange colour of the egg yolk protects the macula of your eyes from harmful blue light.

 Milk and dairy foods

 Yoghurt, milk and other dairy products are essential for good eye health.  They are rich in zinc, vitamin A, calcium and phosphorus.  Vitamin A helps protect the cornea, zinc helps prevent cataracts.


 Just looking for oyster pearls?  When you go to different Chinese restaurants and look for oyster sauce, you will know that it can be better than eating the protein part inside the oysters.  The calcium and protein in it are very good for your eyes.  And playing it as much as you want will not increase your calories.  Oysters also contain a lot of zinc.  These oysters help to keep the retina of the eye healthy.


 Vitamin A (lutein, xanthine, and beta carotene), vitamin C and vitamin E can all be obtained from broccoli.  Whether cooking every day or eating broccoli in salads, do something.  About 50% of the daily vitamin A you give to the body from this broccoli.  One cup of cooked broccoli is easily able to give you this amount of vitamins.  See how bright the whole world will be.

Drinking Adequate water

 The way the body dehydrates, the eyes are not protected.  Do not think again where there is so much water, there is a lack of water!  Yes, it is.  So to maintain good eye health, drink up to 2 litres of water throughout the day.


 Maize is rich in iron, vitamin B-12, vitamin A, C and lycopene. It helps to sharpen the eyesight.  There is no risk of losing yellow pigment in the eyes by eating corn regularly.  In addition, the risk of cataracts is reduced.

Sweet potatoes

 Sweet potatoes contain beta-carotene, vitamins-C, E and D.  As a result, sweet potato maintains good eye health.  It contains 26 per cent manganese and 40 per cent vitamin-C.


 Tomatoes contain vitamins A, B, C, K, calcium, potassium, lycopene, chromium and many other elements.  The lycopene in it helps to protect the retina.  It protects the eyes from the harmful rays of the sun.


 Playing small fish keeps the eyesight good.  Also fish like hilsa, rui etc. are full of fatty acids, which keep the eyes well.  Marine fish is a great source of essential vitamins and minerals for our body.  These are found in selenium, vitamin B12, potassium, as well as essential things like omega-three fatty acids.

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