Food for healthy eyes

In addition to carrots, there are other nutrient- and antioxidant-rich ingredients that improve eye health.

A balanced diet is essential for your body to function properly because nutrients contribute to specific processes. There are two main antioxidants in the case of eye health: lutein and zeaxanthin, both of which are found in most yellow or orange foods. For example, as indicated by the American Academy of Ophthalmology, carrots increase night vision and make up part of a group of compounds called carotenoids, derived from vitamin A and essential for avoiding the oxidative process in the cells of your eyes.

For Natalia Zuluaga, Dietitian Nutritionist and professor at Universidad CES, foods that benefit eye health should be considered for their preventative capacity as they do not have the ability to cure diseases that have already developed. As a result, it is important to teach the benefits of a healthy diet from a young age. The best foods for healthy eyes are:

 Carrots

One of the main sources of carotenoids that vitamin A produces in the body, especially in the ocular cells that are nourished by its antioxidants and helps prevent certain types of disease like cataracts.

 Eggs

Especially the yolk, which improves eye health and reduces retinal afflictions thanks to antioxidants that help defend against oxidative stress in the eyes resulting from the environment or developing illnesses.

 Avocados

Being fat-soluble, meaning that their consumption with other foods helps absorb nutrients better, they promote circulation and increase the level of lutein in your eyes. They contain vitamin E, which can also be found in sunflower oil, canola oil, and soy.

 Spinach

Dark green vegetables also contain a large amount of lutein and zeaxanthin and are therefore essential for preventing dryness and itchiness in the eyes. It is also a source of vitamin A.

 Nuts

Fruits in general promote eye health because of their concentration of vitamin E and zinc and have antioxidant qualities.

 Fish

Such as salmon, tuna, and shellfish. Their high concentration of fatty acids like omega 3 reduces the risk of macular degeneration, which is the most important part of the retina.

Pumpkin

One of the greatest sources of antioxidant compounds because it belongs to the group of foods that contain yellow and orange pigments, which help to prevent diseases like cataracts and reduce degenerative damage in the eyes.

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