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13 Foods for Healthy Eyes

Nowadays, we stare at the monitor all day while working, otherwise, We read the news or reply to messages on the smartphone. We read our novels in ebook form before going to bed. Our eyes are under extreme exertion every day. Have you ever thought about what you could do to help their health?
Here is a list of 15 foods to boost your eye health.

1.Raw peppers

13 Foods for Healthy Eyes
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Did you know that Vitamin C was first purified from pepper in 1928 by a Hungarian biochemist Albert Szent-Gyorgyi? This vegetable gives you the most vitamin C per calorie, which is good for the blood vessels in your eyes that could lower your risk of getting cataracts.


13 Foods for Healthy Eyes
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Salmon is an excellent source of vitamins and minerals (including selenium, vitamin B12, and potassium), high-quality minerals, but the most important is their content of omega-3 fatty acids. Several studies suggest omega-3 fatty acids can help protect eyes from dry eye syndrome and macular degeneration.

3.Beans and Legumes

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Do you prefer a vegetarian, high-fiber option to keep your eyes healthy? Then black-eyed peas, lentils, kidney beans, and chickpeas are a great choice for you. Beans and legumes are known as a perfect source of zinc.


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The ultimate vegetarian option to keep your vision sharp. You can get lutein and zeaxanthin from squash basically all year long. Summer squash is rich in vitamin C and zinc, the ones that grow during winter will give you vitamins C and A as well as omega-3 fatty acids.

5.Citrus fruits

13 Foods for Healthy Eyes
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Citrus fruits are great sources of vitamin C. Such as vitamin E, vitamin C is an antioxidant that is recommended by the AOA (American Optometric Association) to fight age-related eye damage. Lemons, oranges, grapefruits are all rich in Vitamin-C.

6.Sweet potatoes

13 Foods for Healthy Eyes
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An interesting fact that orange-color fruits and vegetables – such as carrots, sweet potatoes, apricots, mangos – are rich in beta carotene- which helps your eyes’ ability to adjust easier to darkness.

7.Whole Grains

13 Foods for Healthy Eyes
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Whole grains have a low glycemic index (GI) that can help reduce your risk for age-related macular degeneration. Additionally, the zinc, vitamin E and niacin found in whole grains also help support overall eye health.

8.Sunflower seeds and Nuts

13 Foods for Healthy Eyes
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According to numerous studies, vitamin E together with other nutrients can help to prevent slow age-related macular degeneration (AMD). Sunflower seeds, peanuts, almonds, and hazelnuts are all great sources of vitamin E.

9.Leafy green vegetables

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Dark leafy green vegetables such as spinach, kale, and collard greens are rich in both vitamins E and C. Besides that they contain a large amount of lutein and zeaxanthin which are also known for their excellent eye-strengthening effect.


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Eggs are very useful from the eye protection point of view. The zinc in an egg helps your body use the lutein and zeaxanthin. Besides that the yellow-orange color of its compounds helps boost the amount of protective pigment in your macula and block harmful blue light from damaging your retina.


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Yogurt, milk and other dairy products are a great choice for improving eye health. They are rich in zinc, vitamin A, calcium, and phosphorus. Vitamin A helps protect the cornea, zinc helps prevent cataract.

12.Broccoli and Brussels Sprouts

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Another ultimate combination of eye-supporter nutrients: vitamin A (lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. You will get about 50% of the daily recommended value of vitamin A from a cup of cooked broccoli.


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Drinking enough water has a bunch of health benefits, contains supporting eye health. Dehydration affects every organ in the body, not just your eyes. Lack of water leads to a number of different issues for your eyes such as dry eye, eyestrain, or vision problems. Drink at least two liters of water every day to maintain your eyes’ health!

Jay Lerois
A manager at Intiding, Interested in Health, Food and Culture news, I'd like to share my inspiration with people, because I have always believed that learning is limitless as long as we live.

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