Eye Candy

Too much screen time seems to be the most common cause of retina damage, with a potential to lead to macular degeneration. 

To protect your eyes from cataracts and eye-related macular degeneration (AMD), start by incorporating these foods that contains the following vitamins and minerals into your healthy diet:


This violet-blue super fruit is enriched with antioxidants like anthocyanins which could help to reduce risk of AMD, improves night vision and provides a protective effect to the vision, including diabetic retinopathy. Blueberries also contain fiber, potassium, folate, vitamin C and phytonutrient content which in turn promotes a healthy heart, anti-diabetes, brain function, improves mood and provides anti-inflammatory effects.


Kale, enriched with vitamins, nutrients, minerals, and also contain carotenoids including lutein and zeaxanthin, are tremendously good for the eyes. Lutein and zeaxanthin are claimed to provide protection to the retina and lens, and decrease the risk of getting serious eye conditions including AMD and cataracts.


This highly nutritious root vegetable contains eye-protective nutrients such as beta carotene and lutein, and is known to promote eye health and improve night vision. These nutrients and antioxidants can help protect our eyes from free radicals. Our body converts beta carotene to vitamin A, which is vital in supporting vision. Vitamin A and beta carotene also helps to protect our eyes from infections and other serious eye conditions. 


Egg yolks contain important nutrients for eye health including vitamin A, lutein, zeaxanthin and zinc. Zinc is critical for eye function, which utilizes the lutein and zeaxanthin from its yolk to produce melanin, and deficiency of zinc may cause poor night vision and cataracts.


Beans and Legumes

Common edible legumes include lentils, black-eyed peas, chickpeas, kidney beans, soybeans, and peanuts. These plant-sources of protein are highly nutritious food, containing zinc and other nutrients that could slow down AMD and cataracts. 


Vitamin E is a key nutrient for optimal eye health. Almonds are rich in vitamin E, which could protect our eyes from AMD. Other nuts and seeds that are good for eye health include walnuts, brazil nuts, cashews, peanuts, chia seeds, flax seeds, sunflower, and hazelnuts. Nuts and seeds are a healthier snack choice and easy to incorporate into our breakfast cereals, yogurt, or in salad. Including ¼ cup of nuts and seeds in your diet helps you achieve your daily vitamin E requirements. 

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