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Foods & Fruits That Help Your Eyes Part2

 4. Dairy

Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.

Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal. Yogurt is a healthy option for breakfast or as a snack.

Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.

Carrots are easy to eat on the go. Julianne whole carrots or keep a bag of baby carrots handy for an afternoon or evening snack. Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.

Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.

Kale can be made into snack chips. First wash the leaves, then tear them into small pieces; toss it in olive oil, and bake it 20 minutes or so, until the kale gets crispy. You can season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.

Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.

Culled from Healthline.

Reach Out To Afonja Specialist Eye Hospital for Your Quality Eye Check. Call 08023407611.

Your Eye Matters.

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