Humans are not necessarily known for their terrific eyesight but this doesn’t mean you have to wear glasses every time you read something or put on some affordable motorcycle goggles even during the day.
If you want to improve your vision and stay away from macular degeneration, cataracts, and other eye problems, you need to improve your lifestyle and, most importantly, watch what you’re eating. Below you will find a list of the most important organic ingredients you need to add to your daily diet to keep your eyes healthy and strong.
Clean sources of fish represent a nice and delicious addition to your diet. Cold-water fish like mackerel, tuna, sardines, and salmon are rich in the famous Omega-3 fatty acids which will protect your eyes against macular degeneration and cataracts.
Consumed regularly, fish also has a positive impact on your skin, bones, and memory, so make sure to add it to your shopping list.
Organic kale has increased in popularity in the past few years, with more and more adopting a healthier diet based on kale salads and smoothies. The reason behind this is that kale consists of cancer-fighting antioxidants and vitamins, as well as lutein and beta-carotene.
All these elements are extremely important for the healthy development and growth of your body, so make sure to introduce kale in your daily dishes. You can use it as a salad, side dish or combined with other fresh fruits and veggies for a delicious smoothie.
One of the most underrated veggies in the world, broccoli is packed with fibers, vitamin C, beta-carotene, lutein, and calcium. Unfortunately, most of its properties vanish if it is overcooked, so make sure to cook it lightly or eat it as it is.
You can make broccoli a healthy side dish for your fish or chicken and, since it is low in calories, it will also help you lose weight and improve the way you look. If you’re not fond of steamed or grilled veggies, you can add cooked broccoli to frittatas, pasta dishes or omelets.
Eggs should be an important part of your diet because they are a great source of proteins, lutein, vitamin E, omega-3, and calcium. However, some eggs are better than others, so make sure to get those that have increased amounts of vitamin E and omega-3s. The best thing about eggs is that they can be used in almost all foods and dishes, whether we’re talking about entrees, main courses or desserts.
For an energized morning, boil an egg for breakfast and combine it with regular toast or avocado toast. Omelets are also easy to cook at breakfast, and you can make them using your favorite veggies and meats.
Citrus fruits and berries
We already know that fruits are delicious and represent low-calorie desserts but did you also know that they are extremely good for your eyes? Organic citrus fruits and berries contain high amounts of vitamin C and can potentially reduce the risk of eye infections and cataracts.
Oranges, lemons, blueberries, and grapefruits should be a part of your daily diet and should be eaten alone or combined with other ingredients to create delicious shakes and smoothies. Make sure to eat them fresh to preserve all their natural properties.
Apart from being a rich source of proteins and omega-3 fatty acids, nuts also contain vitamin E that is good for your brain, skin, and eyes. Consumed regularly, small amounts of nuts can boost your energy levels and help you focus better.
Moreover, almonds, walnuts, and pistachios can be consumed raw, fried or cooked in various desserts.