Want to keep your eyes healthy and your vision sharp? Here’s a selection of foods to help maintain excellent eyesight.
- Fatty fish
Rich in omega-3, fishes like tuna, herring or sardine nourish the cell membranes of nerve cells, including the retina, and prevent the onset of eye diseases linked to aging.
A great source of lutein and zeaxanthin, essential pigments for eye health, this ingredient protects against AMD (break-down 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 cataract.
Known to improve night vision, blueberries contain Vitamin C and anthocyanins-components that boost visual acidity and help alleviate eye fatigue.
This green vegetable, as well as its entire family of cruciferous vegetables, are rich in pigments and antixiodants 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.
Carrots are full of beta-carotene, an antioxidants precursor of vitamin A and rich in pigments that protect the retina, especially against cataracts.
- Clementines, oranges and mandarins
These three foods are rich in Vitamin C. They contain antioxidants that protect the cornea and crystalline lens if the eye and help prevent cataracts.
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 if your kitchen ingredients and consumed several times per week.
Thanks to its numerous antixiodants including vitamin A, this food is renowned for its protective qualities. It helps protect against aging-related macular degeneration, a disease of retina.