21+ Best & 5 worst foods for eye (EVIDENCE BASED)

BEST SUPER FOODS FOR EYE & WORST FOODS FOR EYE

Table of contents 

1. List of best superfoods for eye 
2. Description of best foods for eye
3. Worst foods for eye

1.List of best foods for eye 

	BEST FOODS FOR EYE
1	FISH	SALMON,SARDINES,TUNA,MACKEREL,
2	NUTS	ALMOND,WALNUT,PEANUT,CASHEW NUT,HAZEL NUT & PISTACHIOS
3	LEGUME
4	SEED	SUNFLOWER SEED, PUMPKIN SEED, CHIA SEED, FLAX SEED
5	CITRUS FRUIT
6	GREEN VEGETABLE & LEAF	KALE, SPINACH, COLLARD
7	SWEET POTATO
8	CARROT
9	EGG
10	WATER
11	VITAMIN	VITAMIN-A,C,E,B6,B9 & B12
12	MINERAL	ZINC
13	NUTRIENTS	Omega-3-fatty acid, RIBOFLAVIN, NIACIN
14	REFINED CARBOHYDRATE
15	WHOLE GRAIN
16	OIL
17	TEA
18	FRUIT JUICE	CARROT,APPLE,BEET ,ORANGE,BROCCOLI
19	ANTI-OXIDANTS	LUTEIN, ZEAXANTHIN
20	BERRIES	BLUEBERRY, BILBERRY, GOJI BERRY, ARONIA BERRY, RASPBERRY, SCHISANDRA BERRY
21	BANANA

2.DESCRIPTION ABOUT BEST FOODS FOR EYE

1. FISH

• Fish has the capacity to improve the health of the eye.
• Eat salmon sardines, mackerel & other fatty fishes for your eye health.
• Fatty fishes preserve health of our eyes. Eat fish regularly for good eye health.

2.NUTS 

• Nuts are natural tablets for eye.
• Almond,walnut & cashew nut are the best for our eye.
• Nuts are rich in vitamin-e rich. 
• Vitamin-E protects cataract of eye.
• Eat almond daily for good eye health [ALMOND IS THE BEST AMONG ALL THE NUTS]

3. LEGUME,LENTILS,PULSES & BEANS

• Dry legumes are good for eye.
• lentils and beans like kidney beans,black eye pea & chickpeas are good for eye.
• add legume ,beans to your meal for better eye health.

4.SEED

• Sunflower seed is rich in vitamin-E.
• Vitamin-E protects cataract of our eye.
• Chia seed is also good for eye.
• Sunflower oil is considered as the best edible oil.Add sunflower oil in your daily life for better eye health.

5.CITRUS FOODS 

• Citrus foods are vitamin-C rich.
• Vitamin-C fights against age related eye damage.
• It also fights against eye infection related diseases.
• Eat lemon water daily in the morning for better eye health.

6.GREEN VEGETABLE / LEAFY GREENS

• Green vegetables or leafy greens are extremely helpful for our eye.
• Eat green vegetables like kale,spinach & collard greens to improve health of the eye.
• They are rich in antioxidants,vitamin-C & E.
• Eat spinach juice daily to improve eye health.
• Spinach juice can protect your eye from sun damage.

7.SWEET POTATO

• Sweet potato  is rich in beta carotene
• Our body converts beta carotene to Vitamin-A.
• Beta carotene slows down the process of macular degeneration of eye.
• Add sweet potato to your meal to prevent eye infection.

8. CARROT

• Experts say carrot improves the vision of eye.
• It is rich in vitamin-A & anti-oxidant lutein.

9. EGG 

• Egg is rich in anti-oxidants like Lutein & Zeaxanthin.
• Lutein prevents macular degeneration due to aging of eye.
• Yolk of the egg protects our eye from the UV rays of the sun.

10. WATER

• Dehydration impacts the health of our eye.
• Water helps in lubrication of the eye.
• Drink at least 3-4 liter of water everyday for better eye health.

11.VITAMIN 

• Vitamins protects our eye against macular degeneration & cataract.
• Vitamin A,B1,B6,B9,B12,C & E are good for eye.

3. LIST OF WORST FOODS FOR EYE

	WORST FOODS FOR EYE
1	JUNK FOOD
2	PROCESSED SUGAR
3	SATURATED FAT FOODS
4	PACKED FOODS
5	DAIRY PRODUCTS
6	SALTY FOODS
7	MARGARINE & VEGETABLE OIL
8	DRINKS