Other foods that boost eye health

This isn't repetition of topics ooh! The other post which said on foods that improves eye health is different from this, but both are essential, and moreover my eyes aren't so good this days. so, we orientating each other. * Wink.
Continue reading....
- Berries. Antioxidant-rich foods help to neutralize harmful free radicals in the body, and berries are some of the best sources of antioxidants, Dr. Maturi says. Berries are nutrient-rich with few excess calories and sugar. Red, blue, and purple berries (and other plants) are good sources of water-soluble antioxidants, which can help protect against eye damage .
- Kale. This leafy green is rich in both lutein and zeaxanthin, antioxidants that are concentrated in the macula of your eye and help absorb harmful high-energy light waves. "These
antioxidants protect against eye damage from things like sunlight, cigarette smoke, and air pollution," Ficek says.
- Cooked spinach. "Spinach is chock-full of lutein, zeaxanthin, and vitamin E — all of which are good for eye health," says Neal G. Malik, RD, a dietitian with the University of California, Riverside.
- Foods rich in vitamin C . "Vitamin C is a top antioxidant and good for eye health," Ficek says. It helps protect blood vessels, including those found in the eye. Good sources of vitamin C include grapefruit, Brussels sprouts,
broccoli, strawberries, papaya, oranges, and green peppers.
- Foods rich in vitamin E. "Vitamins C and E work together to keep healthy tissue strong, but most of us don't get the vitamin E we should from food,"Ficek says. You can boost your vitamin E levels by eating more almonds, pecans, sweet potatoes, and vegetable oils. "Or have a small handful of sunflower seeds or use
a tablespoon of wheat germ oil in your salad dressing," she says.
Some foods from the sea. Wild salmon, as well as lobster and other pink shellfish, are rich in astaxanthin, a type of antioxidant called a carotenoid. Similar to lutein, astaxanthin can help protect central vision.
Fish oil may also help ease dry eyes and age- related macular degeneration, Maturi says.
- Yogurt and cheese. "Both of these dairy products contain zinc, which is also beneficial for the eyes," Malik says. Zinc is concentrated in the retina and helps vitamin A produce melanin, a pigment that helps protect the eyes.
- Green tea. "The catechins found in green tea are powerful antioxidants that protect the eyes from oxidative stress from free radicals," Ficek says.
Source: Everydayhealth