If you have good eyesight, you probably take that fact for granted. But don’t wait until your vision deteriorates. To maintain good vision, you need to provide a quality rest and to avoid using the computer for prolonged periods of time.

To keep your vision healthy you need to consume healthy and varied diet. We present you the top 5 foods to preserve the health of your eyes:

Strawberries, blueberries, raspberries. These cute little fruits are an amazing source of antioxidants for which studies have shown to lower the risk of eye diseases. They contain a lot of vitamin C, thus forming an ideal combination for maintaining healthy eyes. They are powerful phytonutrients. Blueberries reduce fatigue of the eye, and in addition contain anthocyanins and carotenoids, zeaxanthin and lutein, kvercitin, rutin and rezveratol.

Carrots. The first choice for better vision is always carrots. You’ve probably already heard about its beneficial properties, but in short, its strength lies in the abundance of beta-carotene, lycopene and lutein. The first is good for the retina of the eye, protecting it from UVA radiation. Lycopene acts as an antioxidant and protects the eyes from UVB rays. Lutein is protective phytonutrient that has extremely strong antioxidant effect against free radicals.

Almonds. Crispy and delicious, almonds are rich in vitamin E. This vitamin slows the development of vision problems that occur as a result of aging and may prevent cataracts.

Cold water fish (mackerel, sardines, cod, tuna, salmon). Cold water fish is an excellent source of DHA that provides structural support to cell membranes, and is a recommended food for dry eye disease and for preserving the vision. As well as providing a high level of omega-3 fatty acids, salmon is rich in vitamins A and D which make it one of the most popular foods to improve vision.

Eggs. Whether you prefer fried eggs, poached eggs, omelette or boiled eggs, they are important for good eyesight. The darker yolk has more nutrients. Eggs are a rich source of cysteine and sulfur, two protein components of glutathione which keeps the lens from oxidative damage. Egg yolk contains lutein and essential fatty acids, zinc and vitamin B, which all have a positive impact on vision.

Spinach. Due to the combination of the carotenoids lutein and zeaxanthin, which are contained in spinach, consuming this vegetable will significantly reduce the risk of vision loss. For even better protection combine spinach with products that are rich in vitamins C and E, beta carotene and zinc.

Broccoli. Apart from being rich in lutein, broccoli also contains the antioxidant known as zeaxanthin. Lutein and zeaxanthin are often called vitamins for the eyes, which is why broccoli is definitely an excellent choice for preserving a good vision.

Other foods that are beneficial for your eyes: pumpkin, cabbage, tomatoes, garlic, avocado, milk, papaya, lemons, apricots, oranges, oysters and dark chocolate.

Everything we eat affects our body. Whether the effect of the food will be negative or positive depends solely on our choices.

References: Health   Eyerobics   Health Eating Food