How to improve eye health: a list of products for good vision

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Most people don't think about eye health until something goes wrong. However, experts say that you can help your eyesight even before unpleasant symptoms appear. These are certain foods that can improve eye health.

Fish

Salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which can protect against dry eyes, macular degeneration and even cataracts. If seafood is not included in the daily diet, omega-3 supplements can be an alternative.

Leafy greens

Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, important plant pigments that can help prevent macular degeneration and cataracts. Broccoli, peas, and avocados are also good sources of this powerful antioxidant duo.

Eggs

Vitamins and nutrients found in eggs, including lutein and vitamin And, they can protect against chicken blindness and dry eyes.

Whole grain products

A diet containing foods with a low glycemic index can help reduce the risk of age-related macular degeneration. Experts recommend using quinoa, brown rice, whole grain bread and pasta. Vitamin E, zinc, and niacin found in whole grains also contribute to overall eye health.

Citrus and berries

Oranges, grapefruits, lemons and berries are rich in vitamin C, which can reduce the risk of cataracts and macular degeneration.

Nuts

Pistachios, walnuts, almonds are rich in omega-3 fatty acids and vitamin E, which improve eye health.

Legumes

Beans and lentils are good sources of bioflavonoids and zinc. They help protect the retina, reduce the risk of macular degeneration and cataracts.

Beef

In moderate amounts, lean beef can improve eye health. This product contains zinc, which helps the body absorb vitamins and reduces the risk of age-related macular degeneration.