TOP 15 FOODS To IMPROVE EYE HEALTH | Eat for Clear Vision

Описание: TOP 15 FOODS To IMPROVE EYE HEALTH | Eat for Clear Vision

Here are some foods that support retina repair and eye health, rich in key nutrients like vitamin A, lutein, zeaxanthin, omega-3s, and antioxidants:

1. Leafy Green Vegetables

Examples: Kale, spinach, collard greens

Benefits: High in lutein and zeaxanthin, antioxidants that protect the retina from oxidative stress and blue light damage.

2. Carrots and Sweet Potatoes

Rich in beta-carotene (a precursor to vitamin A), essential for night vision and retina function.

3. Fatty Fish

Examples: Salmon, sardines, mackerel

Contain omega-3 fatty acids (DHA), which help maintain the health of the retina and reduce the risk of macular degeneration.

4. Eggs

The yolk is a good source of lutein, zeaxanthin, and zinc, which support retina health and reduce the risk of vision loss.

5. Citrus Fruits and Berries

Examples: Oranges, strawberries, blueberries

High in vitamin C, which helps protect the retina from oxidative damage.

6. Nuts and Seeds

Examples: Almonds, walnuts, chia seeds, flaxseeds

Contain vitamin E and omega-3s, which help reduce retinal inflammation and damage.

7. Red and Orange Peppers

Rich in vitamin C and carotenoids, which support overall eye health.

8. Legumes

Examples: Lentils, chickpeas, black beans

Provide zinc, a mineral important for transporting vitamin A to the retina.

9. Avocados

High in lutein, zeaxanthin, and healthy fats that aid in nutrient absorption.

10. Corn

Another good source of lutein and zeaxanthin, especially when cooked.

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