Today’s generation is all about laptops, computers and mobile phones. Therefore, it comes to us as no surprise that people believe that failing eyesight is a result of these gadgets. But what is not taken into consideration is that not consuming a well-balanced diet may be one of the biggest reasons for bad eyesight. A number of studies prove that certain nutrients like- zinc, copper, vitamin E, Vitamin C helps in reducing the chances of bead-eyesight by 25 percent.

Another study shows that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin works wonders if taken properly.

We have listed down 10 foods rich in nutrients which can prevent you from bad-eyesight and work well for your eye health.

10 best food for healthy eyes

Nuts and legumes

Nuts such as walnuts, pistachio, sunflower seeds, brazil nuts, cashews, peanuts are rich in omega-3 and contain a good amount of lutein and zeaxanthin and vitamin E which are very good for the eye as studies have shown.

Fish

If you are thinking if fish can help you make your eyes healthy. The answer is YES!  Fishes that are rich in omega-3 fatty acids can reduce the chances of cataracts and dry-eye syndrome. The omega-3 fatty acid helps in getting healthier eyes by contributing to visual development. salmon, tuna, mackerel, herring are the most beneficial.

Citrus fruits

Citrus fruits are rich in vitamin C work as antioxidants. They reduce the risk of cataracts and macular degeneration. You must include lemons, oranges, grapefruits in your diet as these are not only good for the eyes but also helps get toxins out of your body.

Leafy green Vegetable

When your mom tells you to eat the greens. You must eat them. Vegetables like kale, broccoli, spinach is not just food eyesight but also reduces the chances of cataracts and macular degeneration. These vegetables are rich in lutein and zeaxanthin and are a good source of vitamin C.

Carrots

Carrots are popular around the world for healthy eyesight. They are a rich source of vitamin A and beta carotene. The necessity of beta carotene for vision is still not certain but it is proved that the body needs it to make Vitamin A which helps the retina to absorb light.

Sweet potato

Sweet potatoes are rich in beta carotene. And work as antioxidants as they are rich in Vitamin E which is again proved to be very good for a healthy eye.

Beef

Beef can boost eye health as it is rich in vitamin A and zinc. According to Age-Related Eye Disease Study, people who are at high risk of age-related macular degeneration could slow it down by 25% and visual acuity loss by 19%t by consuming 40-80 mg/day of zinc. Other poultry also contains zinc but at a lower level.

Whole grains

Whole grains are not only good for weight reduction. They contain zinc, vitamin E and niacin which is very beneficial for the eyes. They reduce the chances of blood-sugar spikes which damages the retina. Zinc also reduces the chances of cataracts and macular degeneration and keeps your eyes healthy.

Eggs

Egg yolk contains lutein which the human body absorbs very well. They also contain zeaxanthin vitamin c, vitamin E and zinc which prevents age-related sight loss.

Wine and Tea

Now, who says all kinds of alcohol are bad. The right amount of consumption might even prove to be quite healthy. Wine contains quercetin, a strong antioxidant that not only helps you live longer but also prevents and slows down muscular degeneration. Red wine specifically can prevent the blood vessels from getting damaged due to old age. Similarly, tea helps in strengthening the capillaries in the eye which eases the blood flow.