Most often people believe that defective eyesight is an inexorable result of aging or eye strain. But the naked truth is that adopting a healthy lifestyle can significantly reduce the risk of developing eye problems. A well-balanced, healthy diet with food that contains a range of vitamins, nutrients, and minerals, also known as antioxidants can protect your eyes from a lot of eye-related health problems.
So, are you eating the food that is best for your eyes?
Many studies have proved that the intake of nutrition-rich foods can maintain the overall health of the eyes and reduce the risk of eye diseases. You could have heard a lot of health tips from experts mentioning eating carrots for a great vision. There are more food, vegetables, and fruits good for eyes than just carrots. In this article, we’ve provided a list of 10 nutrient-rich foods that could help you see better.
Let’s tick off this one from the list first. Fish plays an important part of a healthy diet. Your retinas need two types of omega-3 fatty acids – DHA and EPA, to work properly. There are increasing concerns about contamination of the fish which makes it difficult to choose the safest fish for you and your family. So, if you’re wondering which fish is good for eyes, definitely fatty fish such as Salmon, Tuna, Trout, Sardines, and Mackerel contains the most beneficial levels of omega-3s. Some studies have also proved that fish is the best food for dry eyes, age-related macular degeneration, and cataracts.
2. Nuts and Seeds
Research shows than an ounce of nuts have half the amount of vitamin E the adults require each day. Nuts like almonds, pistachios, and walnuts are a rich source of omega-3 fatty acids and Vitamin E that can protect the eyes from age-related eye diseases. Alike nuts good for eyes, seeds such as Chia seeds and Sunflower seeds are referred to as “superfood” for eye health. 2 ounces of sunflower seeds contain 15 mg of Vitamin E which is the recommended daily value to maintain healthy eyes.
Egg yolk contains two of the most powerful antioxidants, lutein, and zeaxanthin, that aids in eye protection and reduce the risk of age-related eye problems. Eggs are also an excellent source of Vitamin C, E, and Zinc.
No health tips for the eyes or list of sight-saving food for eyes would be complete without this orange-coloured vegetable. With rich amounts of beta-carotene, an antioxidant carotenoid that your body converts to Vitamin A, which plays an essential role in vision. Beta-carotene also helps fend off disease-causing free radical damage and protects the eye from diseases like macular degeneration, cataracts as well as glaucoma.
Milk and Yogurt contain Vitamin A and Zinc. Vitamin A helps in protecting the cornea while Zinc helps in improving night vision and preventing cataracts. Zinc also helps in bringing Vitamin A to the eye from the liver.
6. Dark, leafy greens
Leafy green vegetables like Spinach, Kale, Collards, lettuce, broccoli, and others are a good source of two essential antioxidants for eye health – zeaxanthin and lutein. These antioxidants play a special role in protecting the macula, which is a part of the eye that shields the eye from damaging light. These antioxidants also help the eye detect contrast better and maintain your vision long-term.
7. Sweet Potatoes
Orange is considered the colour of eye health. And sweet potato is yet another orange-coloured food that is good for your eyes. Sweet potatoes are a good source of beta carotene that helps prevent night blindness, dry eyes, and other eye infections. It also improves your eyes’ ability to adjust to the darkness. Adding one sweet potato to your diet gives you more than half of the daily recommended value of Vitamin C and a little Vitamin E.
8. Citrus Fruits
Oranges and other citrus fruits contain a high level of Vitamin C. Some health experts and dieticians call Vitamin C as “Vitamin SEE”. This Vitamin contributes that much in maintaining eye health. Like other antioxidants, it is good at preventing free-radical damage, combat the development of cataracts, and macular degeneration. It also helps in building Collagen, which produces the structure of your cornea.
If you prefer a vegan, low fat, high-fibre superfood for your eye health, legumes will be your ideal choice. Whether it’s kidney beans, lentils or black-eyed peas, they are good sources of bioflavonoids and zinc. This can help in protecting your retina and lowers the risk of developing cataracts and macular degeneration.
10. Lean Meat and Poultry
Moderately added lean meat in your diet can improve your eye health. Lean meat and poultry have a significant amount of Zinc, which helps in better absorption of Vitamin A by the body. Consuming lean meat and poultry can help the retina, cornea, and other tissues of the eye to function properly.
On the whole, a healthy diet is essential for the health of your eyes. If you’re already following a healthy diet, you are doing a great favour to your eyes without even realizing it.
Quick Health Tips for Eyes
- Get your eye screening done every one to two years
- Avoid excessive sun exposure
- Avoid smoking
- Avoid extended eye strain
- Manage your blood sugar
- Maintain a proper weight
- Get some good sleep
Taking care of your eyes regularly can help maintain your eye health. For more health tips for your eyes, visit Fine Fettle.