Best foods for healthy eyes and vision

Best foods to improve eyesight and overall eye health

If you have been googling about amazing foods to foods to improve eyesight without glasses, if you have landed on just the right platform. Nature has a cure for almost anything, especially when it comes to staying healthy and leading a good quality ­life. It may surprise you to know that the retina in your eyes is a highly metabolic tissue that thrives on nutrition. Fortunately, several natural foods for eye health help in preventing and delaying common eye diseases. Keeping a healthy diet can do wonders in staying away from eye conditions like dry eyes, glaucoma, cataracts, poor night vision, etc. Making conscious necessary changes in your diet is the key to having healthy eyes.

Here is a list of foods that can do wonders to your vision

Carrot and Sweet Potato: Carrots are loaded with beta-carotene and vitamin A which are great for vision health. Beta carotene especially helps with night vision. Sweet potatoes also have high amounts of beta-carotene along with antioxidant vitamin E that helps in protecting eyes against free radicals that can damage eyes. 

Seeds and nuts: Chia seeds, hemp seeds, and flex seeds are among the best foods for your eyes and are rich in omega-3 and vitamin E as well. Nuts that contain omega 3 and other nutrients good for the eyes are walnuts, almonds, cashews, peanuts, and brazil nuts  

Vitamin C-rich foods: Nothing can replace the significance of vitamins for healthy eyes. There are many fruits good for eyes like lemon, orange, red berries and grapefruits are great sources of vitamin C. These fruits are also enriched with antioxidants that help tremendously in fighting eye problems that arise due to ageing. 

Eggs: Eggs contain zeaxanthin and lutein that aid in reducing vision loss associated with sight loss. Also, eggs are a great source of vitamins C and E. 

Zinc: It helps in keeping the retina healthy and offers protection to eyes from the adverse effects of light. Oysters, lean meat, cereals, and poultry are zinc-rich foods. However, zinc may decrease the amount of copper in your body, thus it’s better to strike the balance by also including all kinds of beans (kidney beans, lima beans, etc.) to achieve a balanced diet for eye health

Fish: Fish oil has high levels of omega-3s and various studies reflect that fish oil can dry eyes induced by a high screen time. Tuna, salmon, trout, sardines, and herring have a good amount of omega-3s. 

Leafy greens: Collard greens, spinach, and kale are excellent sources of vitamins C and E. Green leafy vegetables also contain zeaxanthin, lutein, and vitamin A, reducing the risk of long-term eye diseases such as cataracts, AMD (age-related macular degeneration), etc. 

Legumes: When it comes to enhancing vision, legumes are a safe option. These are rich in fibre content and do not contain saturated fat, which is also good for overall well-being. Also, legumes have excellent amounts of zinc and are a fine alternative to meat as well.

More tips to maintain healthy eyes

Quit smoking: Smoking makes you prone to developing cataracts, has damaging effects on the optic nerve, and increases the chances of macular degeneration. Not just eyes, quitting smoking is beneficial for overall health, reducing the risk of heart-related diseases and disorders. 

Set a limit to digital eye strain: Working for long hours on computers and laptops is more damaging to the eyes than you might be knowing. Make sure to take frequent short breaks to let your eyes rest. It is better to get lubricating eye drops from an eye specialist.

Wear sunglasses: Sunglasses lower the risk of conditions related to the region surrounding the eyes (ocular region) and to an extent prevent harmful UV rays from affecting your eyes. 

Manage blood sugar: Keep a check on your sugar intake, especially if you have a family history of diabetes. This condition increases the chances of having eye-related complications in the long run, such as diabetic retinopathy.

Take Away

Though nutrient-rich foods help a great deal in protecting your eye vision. Now that you know about foods that are good for your eyes. It is still advised to go for regular eye checkups to keep away the chances of unforeseen eye conditions or complications. To get a thorough eye checkup for yourself and your loved ones, get in touch with the Centre for Sight. We have a team of highly qualified and experienced eye doctors backed by world-class technology to ensure you receive the best possible eye care.

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