There is no doubt that a healthy diet is very crucial to the general health of the body. This article is going to highlight on some of the important foods which are required in boosting eye health. These are foods which should be included in your daily meal plan. They include the following:

Leafy vegetables

Green foods are loaded with lutein. This is one of the essential nutrients needed for maintaining eye health. This nutrient helps in absorbing the damaging ultraviolet and blue light. Kale is very rich in lutein. A 100g of kale contains 1.4 mg of lutein. The same amount of lutein can be obtained by consuming 71 eggs and 41 oranges. Another good source of this nutrient is spinach. It contains 7.9 percent lutein.

Colourful vegetable and fruit

The retina needs vitamin A for night vision. This means that you should consume plenty of the colored vegetables and fruits such as sweet potato, papaya, mango, and carrots. All these are important sources of beta-carotene. The body converts this nutrient into vitamin A.

Other sources of vitamin A include cheese, oily fish, yogurt, fortified spreads, milk, and eggs. Peppers and oranges are also rich in zeaxanthin. This is a special pigment which is found in high concentrations or amounts in your retina. It is very helpful for improving the functionality of the eye.

Blueberries and purple

Blackberries, blueberries, and bilberries contain a pigment which helps in protecting the retinal cells from the damage caused by light and aging. They also play a crucial role in rectifying the microscopic blood vessels in your eye which are damaged by diabetes. This pigment is very helpful in slowing down the development of cataracts and macular degeneration linked to aging. You need to include berries in your diet to solve these problems.

Shellfish, seeds, and turkey

These foods contain zinc which supports eye health. A lot of research has been done to prove the benefits of zinc on eye health. Zinc can be obtained from seeds, whole grains, turkey, lean meat, oysters, crab, and sardines.

 

Omega 3 fatty acids

These fats are found in high concentrations in your retina. They are required for the proper functioning of the sensitive light cells in the eye. You should consume at least a portion of oily fish including the fresh tuna and salmon on a weekly basis. This would help in meeting the daily needs or requirements over the week.