There are several foods good for eye health that contain many key nutrients for the eyes. Here are some of them from online casinos.
1. Carrot
Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A. Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight (1). Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.
2. Fatty Fish
Fatty fish are rich sources of omega-3-fatty acids. And omega-3s help reduce inflammation by balancing out the omega-3 and omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improve, thereby strengthening your immunity. Plus, the area near the retina is loaded with DHA, a type of omega-3 fatty acid. Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.
3. Spinach
Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoids, lutein and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy. Add a bunch of lush green spinach to your smoothies. You may add fruits to your spinach smoothie to nullify any grassy or bitter taste. Spinach daal or soup tastes great too! Add baby spinach to sandwiches or a creamy pasta dish to give a little crunch to your food.
4. Eggs
Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it. Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste, courtesy of https://www.australianonlinecasinosites.com/casino-games/.
5. Dairy
Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver. Zinc also helps with night vision and prevents cataract. You can drink grass-fed milk in the morning or at night before going to bed. Have yogurt after lunch or as a snack.
6. Nuts
Nuts are a great source of healthy fats and vitamin E, which helps reduce inflammation. Research has also confirmed that consuming nuts rich in vitamin E can help prevent age-related cataract formation. You must have a handful of mixed nuts every day to help improve and protect your vision. However, be careful with these small bundles of joy as you can easily go overboard with them.
7. Kale
Like spinach, kale is also loaded with vitamins, minerals, dietary fiber, and lutein. Lutein helps prevent light and oxidative damages and protects the eyes from age-related macular degeneration and cataract. About 100 g of kale can provide you with 11 mg of lutein. You can have kale in salads, soups, smoothies, wraps, and sandwiches.
8. Whole Grains
Whole grains are a great source of dietary fiber, phytonutrients, vitamins, and minerals. Zinc and vitamin E are the two main eye health-promoting nutrients present in them. These help protect the eyes from oxidative damage and inflammation.
9. Oysters
Oysters are rich in zinc that helps improve eye health. Moreover, fish and shellfish contain high levels of omega-3 fatty acids that help protect against advanced age-related macular degeneration. You may consume oysters from a reputed restaurant.
10. Red Bell Pepper
Red bell pepper is a good source of vitamins A, E, and C and zeaxanthin and lutein. These vitamins and phytonutrients are known to protect the eyes from macular degeneration and help maintain good retina health by preventing oxidative damage
