Ten nutrient-dense foods to keep your eyes healthy

Ten nutrient-dense foods to keep your eyes healthy

Did you know that maintaining a healthy diet won’t just stave off a cold but help you maintain good eye health? With flu season well and truly here, we thought we’d put together a list of nutrient-filled foods that won’t just keep the doctor away but are also eye-friendly!

1. Eggs

Eggs are an incredibly nutrient-dense food that helps our bodies fight against flus and colds. The high protein content is essential to building muscle and keeping your body physically strong. At the same time, B6 and B12 contribute to making a healthy immune system. Eggs are also very beneficial for eye health. They’re filled with lutein and zeaxanthin – essential components for eye health – are the primary antioxidant carotenoids in the retina and reduce the risk of age-related sight loss.

2. Carrots

Carrots are packed full of beta-carotene, which does double duty in the body. First, our bodies convert beta-carotene to vitamin A, which is extraordinarily beneficial to our immune system and eyes. Vitamin A assists our bodies in maintaining a healthy mucous membrane and fights germs whilst assisting our eyes to keep the surface of our corneas moist and healthy. Beta-carotene is also known to enhance night and peripheral vision.

3. Avocado

Avocados are high in oleic acid, lutein, zeaxanthin, vitamin C and K. Oleic acid decreases inflammation and plays an essential role in immune function. On the other hand, lutein and zeaxanthin are primary antioxidant carotenoids that protect the eyes against light damage and reduce the risk of chronic eye diseases.

4. Leafy Greens

Our favourite leafy greens – such as kale, spinach, lettuce and broccoli – are high in vitamin C, lutein and zeaxanthin. All of which promote healthy immune systems and eyes.

5. Citrus

Citrus fruits are high in vitamin C. We all know that vitamin C helps us heal when we have a cold, but did you know they also contribute to healthy eyes. Vitamin C combats the development of age-related macular degeneration, cataracts and healthy blood vessels in the eyes.

6. Greek Yogurt

Greek yoghurt is high in protein and full of probiotics which contain live cultures to promote a robust immune system. Greek yoghurt also contains vitamin C and A, which protect the cornea, and zinc which brings vitamin A to the eyes from the liver.

For example, for people who wear eye makeup, you must ensure that your makeup and utensils are clean and will not irritate the eyes.

7. Blueberries

Blueberries have the highest capacity of antioxidants which not only prevent immune cell damage but also boost collagen structure in the retina and provide extra protection to your eyes.

8. Fatty Fish 

Fatty fish – such as tuna, salmon, trout, mackerel, sardines, anchovies and herring – are high in protein and omega-3 fatty acids. Protein protects our immune system by synthesizing critical structures that help fight bacteria, toxins and viruses. Omega-3, on the other hand, is found to ward off macular degeneration. Moreover, fatty fish encourages the production of lymphocyte cells in the body that help fight bacteria, toxins, and viruses.

9. Nuts 

Nuts are high in protein and omega-3 fatty acids and an excellent source of selenium and zinc. The combination boosts the immune system and eye health and protects the eyes from free radicals that break down eye tissue.

10. Seeds 

Finally, seeds are an incredible source of omega-3 fatty acids, vitamins and minerals—these act to fortify the immune system whilst protecting our eyes from damage.
Three recipes to boost eye health that kids will love:
1. Blueberry and orange smoothie
  • Blend ½ a cup of Greek yoghurt,
  • 2 tbs of honey,
  • 1 cup of frozen blueberries,
  • 1 orange and ½ a cup of water.
Packed with vitamins and antioxidants, this refreshing smoothie is perfect for waking you up in the morning and preventing age-related eye conditions.
2. Super-green smoothie
  • Blend 1 banana,
  • ½ avocado,
  • 2 tbs Greek yoghurt,
  • 1 cup of leafy greens such as spinach or kale
  • 1 cup of water.

The perfect mid-day pick-me-up, this creamy smoothie is packed with vitamin C, lutein and zeaxanthin and omega-3.

3. Orange, apple and carrot
  • Blend together an apple, orange, banana, carrots and a cup of water until smooth.
  • Add a tablespoon of nut butter or a handful of seeds to any smoothie to boost omega-3 fatty acids and protect your eyes.

A crowd-pleaser, this smoothie is filled with beta-carotene, vitamin C and antioxidants to keep the doctor away and strengthen your eye health.

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