Improve eye health, 10 foods you should definitely add to your daily meals

The eyes are our window to the world, and yet, we often take them for granted, especially if we are among those lucky enough to have “strong eyes.” However, like any other organ, the eyes are vulnerable to damage, especially in today’s age of screens.

From cell phones to laptops, everyday life isn't exactly "friendly" to our eyes. Fortunately, a properly structured diet can protect vision and delay age-related deterioration.

And no, it's not just carrots that are the protagonist. There are many foods rich in nutrients that the eyes love, such as beta-carotene, omega-3 fatty acids, vitamins C, A and E, as well as minerals like zinc.

All of this helps prevent conditions such as cataracts, macular degeneration, glaucoma, and dry eye syndrome.

Check out the top 10 foods to add to your supermarket shopping list this week below:

1. Sweet potatoes

Carrots may have the eyesight "brand," but sweet potatoes may be even stronger. Rich in beta-carotene, which converts to vitamin A, they help maintain corneal health.

A medium sweet potato covers over 150% of the recommended daily dose of vitamin A. Fry it with olive oil and rosemary or make a velvety soup with carrots, ginger and turmeric.

2. Green leafy vegetables

Spinach, kale, lettuce, Swiss chard, and collard greens are full of lutein and zeaxanthin – antioxidants that filter blue light, protect eye cells, and slow diseases like cataracts and macular degeneration.

Eat them raw in salads, lightly fry them, or steam them to preserve nutrients.

3. Eggs

Egg yolks are an excellent source of lutein and zeaxanthin, as well as omega-3 fats. Eggs help prevent macular degeneration, a degenerative disease of the retina.

Research in Australia showed that those who eat 2-4 eggs a week are 49% less likely to develop it. Try scrambles for breakfast or shakshuka for dinner.

4. Salmon

Rich in omega-3, salmon is a major ally for eye health. If you don't want to eat it every day, try at least twice a week.

Sardines, mackerel, trout and tuna are also good sources. Eat them grilled, pan-fried or raw in sashimi with wasabi and shiso leaves.

5. Almonds

A handful of almonds gives you a lot of vitamin E, which neutralizes free radicals and limits oxidative damage to the eyes – something very important if you live in the city or smoke. Eat them plain or add them to yogurt, salads, risottos or soups.

6. Blueberries

Blueberries are a superfood not just for your eyes but for your entire body. They contain anthocyanins, antioxidants that increase circulation to your eyes and help regenerate retinal cells, which are responsible for night vision. Eat them with yogurt, put them in smoothies, or add them to chia pudding.

7. Peppers

Red, yellow, or orange bell peppers are full of vitamin C, which supports eye and optic nerve health. They also contain zeaxanthin, vitamins A, and E. Eat them raw for maximum nutritional value, with hummus, guacamole, or baba ganoush.

8. Dark chocolate

Yes, chocolate has a place here too. Dark chocolate with at least 70% cocoa contains flavonoids that improve blood flow to the eyes and promote the health of the cornea and lens. Enjoy a small piece after a meal or rub a little into yogurt.

9. Mussels

Zinc is essential for retinal health and appears to delay macular degeneration, especially when combined with antioxidants. Mussels are one of the richest sources of zinc. If you don't like them, you can find them in poultry, lean meats, legumes, nuts, and seeds.

10. Parsley

We usually add it for decoration, but parsley is full of eye-protecting nutrients: beta-carotene, lutein, and zeaxanthin. All of which increase macular density and reduce the risk of age-related eye diseases.

Add it to smoothies, over salads or fish dishes, or mix into ceviche for a refreshing touch.