1. Pepperoni, Raw Red
Compared to other food sources, bell peppers have the highest vitamin C content per calorie. In addition to being healthy for the eye’s blood vessels, this may also reduce the likelihood of developing cataracts.
Bok choy, cauliflower, papayas, and strawberries are just a few of the many vegetables and fruits that contain it. Vitamin C degrades when cooked, thus, raw foods are best. Vitamins A and E, found in abundance in peppers of all hues, are good for the eyes.
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2. Nuts with Sunflower Seeds
There is enough vitamin E in an ounce of these seeds or almonds to meet half of the daily USDA recommendation for adults. In conjunction with other nutrients, vitamin E has been shown in major research to help delay the progression of age-related macular degeneration (AMD).
It has the potential to avert cataracts as well. Aside from almonds, peanuts (technically legumes) and peanut butter are other excellent sources of vitamin E.
3. Inky Vegetables
Many green vegetables, including kale, spinach, and collard greens, have high concentrations of vitamins C and E. The carotenoid antioxidants lutein and zeaxanthin are also present. These vitamin A plant sources can prevent age-related macular degeneration and cataracts. Those who consume a Western diet typically lack sufficient amounts.
4. Salmon
DHA and EPA are two forms of omega-3 fatty acids essential for proper retinal function. Both can be found in seafood in general, but fatty fish like salmon, tuna, and trout are rich sources.
Research suggests that omega-3s can also prevent age-related macular degeneration and glaucoma.
Dry eyes have been linked to low levels of these fatty acids.
5. Infinitely Delicious Sweet Potatoes
Beta-carotene, a type of vitamin A that aids with night vision, is abundant in orange fruits and vegetables such as sweet potatoes, carrots, melons, mangos, and apricots. Eating just one medium-sized sweet potato can meet more than half of your daily vitamin E and C requirements.
6. Meat and Poultry with Less Fat
The antioxidant pigment melanin is produced from vitamin A, which zinc transports from the liver to the retina. Although oysters have the highest zinc content per serving, you don’t need to eat a lot of seafood to meet your daily zinc needs.
Sources include beef, pork, and chicken (dark and white flesh).
7. The Bean and Legume Contingent
Want to preserve your night vision and delay the onset of AMD with a vegetarian, low-fat, high-fiber option? Zinc is abundant in black-eyed peas, kidney beans, lentils, and chickpeas.
Just as well, a can of baked beans.
8. Eggs
You get a lot for your money with this bundle: The egg’s zinc content will facilitate the utilization of the yolk’s lutein and zeaxanthin. These chemicals, thanks to their yellow-orange hue, protect the retina from potentially damaging blue light. The macula, responsible for central vision, boosts its protective pigmentation thanks to these.
9. Squash
Lutein and zeaxanthin are two antioxidants your body doesn’t produce, but you can receive them year-round by eating squash. Minerals like zinc and vitamin C can also be found in summer squash. You can get vitamins A and C from the winter variety and omega-3 fatty acids.
10.Brussels Sprouts and Broccoli
Vitamin A (in the forms of lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E are all in these related vegetables.
All these substances are antioxidants, and they work together to protect your eye cells from free radicals. Free radicals are unstable molecules that can damage healthy tissue. Your eyes, specifically the retinas, are at risk.
