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If you want to look after your eyes it is essential you have a good diet and eat nutrient rich foods that will boost your eye health.  Here are 10 top foods for healthy eyes:

1.  Water

Water is vital to eye health, and consuming around 2 litres a day can prevent dehydration and reduce the symptoms of dry eyes.

2.   Sweet Potatoes

Sweet potatoes are a really good source of Vitamin E which is an antioxidant.  They are also rich in beta carotene which gives them their orange colour.

3.   Eggs

Eggs can help reduce the risk of age-related sight loss as they are an excellent source of lutein and zeaxanthin.  They are also a good source of zinc, Vitamin C and Vitamin E.

4.   Beef

Beef is rich in zinc which can help delay age related sight loss and macular degeneration.  Zinc has been linked to better long-term eye health.  White meat such as pork and chicken also contain zinc but the levels are much lower than with beef.

5.   Nuts

Nuts such as walnuts, cashews, peanuts and brazil nuts are rich in omega-3 fatty acids.  They also contain high levels of Vitamin E which can help protect the eyes against age related problems.

6.   Seeds

Seeds such as hemp seeds, flax seeds and chia seeds are also high in omega-3 fatty acids and are a rich source of Vitamin E.

7.   Fish

Fish such as tuna, salmon, mackerel, sardines, anchovies, herring and trout are a rich source of omega-3 fatty acids.  Eating oily fish gives high levels of omega-3 fish oils which can reverse dry eye and help prevent other eye conditions.

8.   Citrus Fruits

Citrus fruits such as oranges, lemons and grapefruits are rich in Vitamin C which is antioxidant considered to fight age related eye damage.

9.   Leafy Green Vegetables

Leafy green vegetables such as kale and spinach are rich in lutein and zeaxanthin and also contain Vitamin C which is essential for good eye health.

10.  Carrots

Carrots are rich in Vitamin A and beta carotene.  Vitamin A is a component of the protein rhodopsin which helps the retina to absorb light. 

For more information on Macular Degeneration have a look at the Macular Society website https://www.macularsociety.org

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