The 6 best foods for eye health and strengthening vision

Maintaining good health includes eating a healthy diet and following an active lifestyle. This usually indicates a healthy heart, strong bones, and a healthy constitution. But maintaining health also means maintaining a strong sense of sight. Since healthy vision depends on the health of the eyes. As we age, many people develop various vision problems. After eye diseases, cataracts, dry eyes, and other problems can be avoided by following some simple nutritional guidelines and eating healthy foods that are beneficial to eye health.




1- Carrots


Carrots come first among the foods that strengthen the sense of vision. This type of vegetable is rich in beta-carotene and antioxidants that help fight common diseases of the eyes and cornea.


Carrots are one of the foods that can be easily added to many dishes and salads, if you do not want to eat them in their fresh form. It is also recommended to offer carrot juice to infants when they first introduce solid foods.


2- Green pepper


Green peppers are an excellent source of vitamin C, which is vital for maintaining good vision. Peppers also contain a high percentage of antioxidants and other vitamins that protect the eyes.


Pepper can be eaten fresh, in sauces, or sandwiches, or it can be added when cooking various dishes.


3- Poultry meat


Poultry is a healthy alternative to red meat, which contains a large percentage of fat. Poultry meat is rich in zinc, potassium, protein, and iron, all of which are essential for strong vision. Zinc is a vital element found in the retina, which is responsible for producing enzymes related to eye health. As for iron, it helps combat eye damage, which maintains the health of the eyes as we age.



Poultry meat is one of the easiest foods to eat in many ways, as it can be eaten grilled or added to salads.


4- Spinach


Spinach contains a large percentage of almost all types of vitamins, but the most important of these elements are vitamin C, lutein, zeaxathin, and beta-carotene. Spinach also contains high concentrations of antioxidants that help fight eye diseases. As for zeaxathin and lutein, they help increase the density of the pigment present in the lens area, which acts as a natural protector for the eyes from the sun, by absorbing about 40-90% of the harmful rays of the sun.


5- Sweet potatoes


It is another source of beta-carotene, which is essential for healthy vision. Bright orange vegetables contain a large percentage of beta-carotene. They can be eaten either cooked, grilled, or fried like regular potatoes.


6- Fish such as salmon and sardines


Fish in general contain large amounts of fatty acids and omega-3, which are necessary for a healthy lifestyle. But salmon and sardines are the best in that they contain higher amounts of Omega-3. Omega-3 helps protect the tiny blood vessels that surround the eyeball. Therefore, you should be careful to eat salmon or sardines on a regular basis to improve vision.





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