An apple a day keeps the doctor away, but what food a day keeps the optometrist away?

Most people would tend to suggest with carrots. Indeed, carrots are good for the eyes, as they contain Beta-carotene, a type of Vitamin A, that gives foods an orange hue, like the one carrots have. It is very good for eye health and helps in the smooth functioning of all the main parts of the eye.

However, protecting your eyes is more complicated than simply gorging on carrots, and it all starts with the food you put on your plate. According to studies, nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E prevent vision problems that are typically associated with ageing, such as macular degeneration and cataracts. A balanced diet of all of these will be the best shield for many eye diseases.

In order to maintain healthy eyes, the first thing you should add to your diet is leafy greens. Bring out the kale, spinach and collards, and bring out the lutein and zeaxanthin- antioxidants present in these vegetables. Lutein and Zeaxanthin will lower the risk of developing macular degeneration and cataracts.

However, not a lot of people enjoy leafy greens as a part of their daily diet. Fear not- the next suggested food is one that most people enjoy eating. Oranges are packed with antioxidants along with vitamin C. And one of the most universal breakfast drinks is Orange Juice. With one cup of orange juice, you can claim up to 124 milligrams of vitamin C, which greatly assists to minimize the risk of cataract and macular degeneration. So load up on a freshly squeezed tall glass of OJ (or the packed variety for convenience) and enjoy your breakfast!

Speaking of breakfast, consuming eggs is another great and delicious way to improve eye health. Egg yolks are another great source of lutein, and egg lutein is also very easily absorbed by the body. They also contain ample amounts of zinc, a nutrient found in the retina. Zinc ensures the production of enzymes that promote healthy eyes, and people with macular degeneration often suffer from low zinc levels. After every eggs-and-OJ breakfast, your eyes will surely be thanking you.

A final ingredient in the recipe for good eye health is nuts. Nuts are loaded with Vitamin E, which safeguards our eyes’ cells from free radicals and prolongs the onset and development of cataracts and age-related macular generation. Moreover, nuts are energy and nutrient dense, meaning you do not need to consume a lot of them to reap a copious amount of benefits. A handful of toasted almonds or sunflower seeds in a day will ensure you get the adequate amount of nutrients. However, be sure to control your portions of nuts. Too much of anything is a bad thing, and nuts are no exception to that rule.

Follow these tips and get healthy eyes! Make some kale salad with a citrus dressing and some nuts as seasoning- believe me, your eyes will be eternally grateful!

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