Top 15 Healthy Foods for the Eyes

Various degenerated eye conditions, is the most commonly rooted causes of irreversible visual damage. The human eye is working in coordination of muscles, neurons, brain and different kinds of cells to perform its function visual clarity. Scientists have linked various degenerated conditions of the eye with genetic and/or medical abnormality. Although, we cannot alter genetic abnormalities, but healthy diet and proper care can definitely keep our eye away from environmental or other medical damage.

	Healthy Foods	Benefits
1	Spinach	·         Spinach includes nutrients like vitamin A which helps to protect the cornea ·         Lutien which is found in spinach protects the eyes from ultra violet light ·         Zeaxanthin is a chemical compound found in spinach leaves which helps one towards visual development ·         It is best that one consumes spinach juice early morning on empty stomach. It can also be consumed in different dishes in cooked, boiled or sauteed form.
2	Salmon	·         There are helpful nutrients in salmon which can protect the retina from damage and prevent blindness ·         Omega-3 fatty acids help to preserve the essential moisture content of the eyes ·         The macular degeneration that occurs is protected against by the omega-3 fatty acids ·         It is recommended that one has two servings of salmon at least twice a week. Salmon can be consumed in different forms but should be baked, grilled or poached to retain its nutritional benefits.
3	Carrot	·         It is known to contain beta carotene which acts as a precursor to vitamin A ·         Night blindness is prevented ·         Healthy and clear cornea is maintained ·         The cells in the eyes are protected also by the lutien compound found in carrots ·         Carrot are rich in potassium and fiber ·         One can use carrots to snack or they can use it in the preparation of different food items.
4	Blueberries	·         Blueberries support healthy eye function through its antioxidant, collagen stabilizing and anti inflammatory properties ·         It also has vasoprotective and rhodopsin properties which help in better cellular regeneration ·         Weak eyesight is strengthened and blood vessels at the back of the eyes are made stronger ·         Blood pressure levels are lowered and inflammation is controlled in order to prevent blockages in arteries due to the presence of anthocyanins present in blueberries
5	Sweet Potato	·         Sweet potato contains vitamin A in good amount which makes it ideal for the eyes ·         It helps in improving eyesight ·         Even cataracts, macular degeneration and glaucoma are prevented by this vitamin intake ·         Bacterial or viral infections and their possibilities are lessened by taking in sweet potatoes ·         This vegetable is rich in potassium, fiber and beta carotene ·         There are various forms of this vegetable and one can have it in fried, boiled, baked or grilled form.
6	Peppers	·         The peppers are rich sources of vitamins A and C ·         Vitamin A helps to preserve eyesight ·         Vitamin C protects the eyes against cataracts ·         Peppers are rich in vitamin B6 as well as in beta carotene, lycopene, lutein, zeaxanthin ·         These nutrients ensure that the overall health of the eyes are maintained ·         One can have peppers in different forms. One usually consumes them steamed, baked, stir fired or eve in raw form in salads.
7	Walnuts	·         These nuts contain good amount of fatty acids of omega-3 variety ·         There are zinc and vitamin  nutrients in them as well as different anti oxidants ·         Inflammations in the eye is prevented by such nutrients ·         It is known that walnuts as well as other nuts like almonds, peanuts, pecans and hazelnuts can protect the eyes and improve vision related problems.
8	Avocado	·         This fruit contains lutien which prevents the macular degeneration of the eyes ·         The lutien compound even prevents cataracts and age related disease from coming on ·         Other nutrients contained in avocado are vitamin C, vitamin E, vitamin B6, beta carotene which help to ensure good eyesight ·         The stress and damage that lead to poor vision is reduced by the intake of this fruit ·         One can add it to salads, sandwiches, and soups or have it by themselves. This fruit has many beneficial properties for general health.
9	Broccoli	·         Broccoli is rich in vitamin B2. ·         If there is deficiency of the vitamin it can cause sensitivity to light, ocular fatigue, blurred vision and inflammation ·         Cataracts are prevented and their progress is delayed in old people ·         The powerful phyto chemical anti oxidants are essential for one to maintain healthy eye sight ·         Lutien and zeaxanthin are antioxidants which ensure healthy eye sight ·         The nutrients are present in the flower heads as well as stalks and leaves of broccoli ·         One can consume this vegetable in salad or raw form.
10	Strawberry	·         There is a high amount of vitamin C in this fruit which ensures that the eyes are healthy and inflammation is reduced ·         There are different antioxidants present in strawberries which can help prevent the drying up of eyes, macular degeneration as well as vision defects ·         One should consume three or more serving of strawberries in order to reduce the possibilities of eye defects related with age. The fruit can be had as a healthy snack or as fruit salad, dessert, smoothies and more.
11	Dark Chocolate	·         Antioxidants like flavonols are present in dark chocolate which increases the blood flow to the retina ·         When one incorporates flavonols in their diet they are able to see situations better even under dim lighting ·         Even if one does not have access to dark chocolate, apples, cranberries, red wine are other options which contain the flavonol compound to help better eye health.
13	Leafy And Green Vegetables	·         These leafy greens are rich in lutien and zeaxanthin ·         The rate or risk of macular degeneration as well as cataract formation is lowered by the intake of green and leafy vegetables
13	Red Wine	·         Red wine is known to contain flavonol compounds ·         This compound is linked to better eye health including improved vision even under low visibility ·         Red wine can be consumed several times in a week but moderation must be exercised. It is even good for the heart and for alleviating other ailments as well.
14	Coffee And Tea	·         It is known that coffee and tea can help to reduce the dryness of eyes ·         Caffeine is known to boost the production of tears ·         In such ways the symptoms of dry eyes is eliminated by the consumption of caffeine. However one needs to moderate their intake of caffeine on a daily basis as other side effects might come forth.
15	Black Eyed Peas	·         It contains the important nutrient zinc ·         Zinc is a mineral that is required in the retina as well as for the maintenance of the blood vessels which serve the eyeball ·         Zinc obtained from black eyed peas can help to prevent vision loss as well as cataract formation ·         Do you wish to have better eyesight? Do you worry about failing vision with age? You can incorporate the above mentioned super foods in your diet to ensure better eye health.