Aarti
Raw Red Peppers
Bell peppers are the highest calorie-for-calorie vitamin C food source. This is beneficial for the eye’s vascular system and may reduce the likelihood of developing cataracts. Bok choy, cauliflower, papayas, and strawberries are just a few of the many vegetables and fruits that contain it. Vitamin C is destroyed by cooking, thus raw foods are best. Vitamins A and E, found in abundance in peppers of all hues, are good for the eyes.
Sunflower Seeds and Nuts
Half of the daily value for vitamin E that the USDA advises for adults can be found in only one ounce of these seeds or almonds. The progression of AMD can be slowed by taking vitamin E and other minerals, according to a comprehensive study. Furthermore, it has the potential to protect against cataracts. Vitamin E can also be found in abundance in hazelnuts, peanuts (which are technically legumes), and peanut butter.
Dark, Leafy Greens
Vitamin C and E are found in abundance in dark green vegetables like kale, spinach, and collard greens. The carotenoid antioxidants lutein and zeaxanthin are also present. These vitamin A plant sources can prevent age-related macular degeneration and cataracts. Most Westerners don’t consume nearly enough of these foods.
Salmon
DHA and EPA are two forms of omega-3 fatty acids that are essential for healthy retinal function. Both are common in seafood, especially fatty fish like salmon, tuna, and trout. The use of omega-3s appears to prevent age-related macular degeneration and glaucoma. Dry eyes have been linked to low levels of these fatty acids.
Sweet Potatoes
The beta-carotene in foods including sweet potatoes, carrots, cantaloupe, mangos, and apricots aids in night vision by enhancing the eyes’ sensitivity to low light. More than half of your daily vitamin C and E requirements can be met by eating just one sweet potato.
Lean Meat and Poultry
Vitamin A is transported from the liver to the retina by zinc, where it is needed to produce the pigment melanin. The highest zinc content per serving is found in oysters, but you don’t have to eat a lot of seafood to have adequate zinc in your diet: Good sources include pig, beef, and chicken (both dark and white meat).
Beans and Legumes
Want to preserve your night vision and delay the onset of AMD with a vegetarian, low-fat, high-fiber option? In addition to black-eyed peas, kidney beans, and lentils, chickpeas are also a good source of zinc. You can also use a can of baked beans.
Eggs
It’s a fantastic value: The egg’s zinc content will facilitate the utilisation of the yolk’s lutein and zeaxanthin. These chemicals, with their yellow-orange hue, protect the retina from potentially damaging blue light. The macula, which is responsible for central vision, receives an increase in its protective pigment thanks to these.
Squash
Lutein and zeaxanthin are two antioxidants your body doesn’t produce, but you can get them in squash year-round. Vitamin C and zinc can be found in summer squash as well. Vitamins A and C, as well as omega-3 fatty acids, can be obtained from the winter variety.
Broccoli and Brussels Sprouts
Vitamin A (in the forms of lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E are all present in these related vegetables. All of these substances are antioxidants that shield the cells of your eyes from the damaging effects of free radicals. Your eyes, specifically the retinas, are at risk.
