The key to keeping your eyes bright and healthy is to maintain a well-balanced diet. It may help to improve your eyesight and reduce the risk of developing eye diseases. Many serious eye conditions can be avoided if your diet includes a proper range of nutrients, vitamins, and minerals known as antioxidants. They can ward off oxidants that can harm your health.
Eating a balanced diet filled with nutritious and healthy food is necessary if you want to keep your eyes in good condition for a long time. Here are eight foods you should include in your diet for healthy eyes.
These are rich in both zeaxanthin and lutein and are also a good source of vitamin C. Some popular leafy green vegetables include collards, spinach, and kale.
Citrus fruits are rich in vitamin C. Vitamin C, just like vitamin E, is an antioxidant that has been recommended by the AOA to fight age-related eye damage. Such citrus fruits include oranges, lemons, and grapefruits.
Various seeds are a rich source of vitamin E and omega-3s like legumes and nuts. You can mostly purchase seeds online or in grocery stores. Some seeds that are high in omega-3 include flax seeds, hemp seeds, chia seeds, etc.
These contain a high level of vitamin E and omega 3 fatty acids that can protect the eyes from various age-related damages or diseases. Examples of nuts and legumes that are good for your eyes include lentils, cashews, walnuts, and peanuts.
They are rich sources of omega-3 fatty acids. Fishes that have oil in their body tissues and gut offer higher levels of omega-3-rich oil and are known as oily fish. Some of them include trout, sardines, anchovies, tuna, mackerel, and salmon.
Eggs are one of the best sources of zeaxanthin and lutein that helps to reduce the risk of age-related vision loss. They are also an excellent source of vitamins E, C, and zinc.
Dairy products like milk and yogurt can be beneficial to the eyes. They are high in vitamin A as well as zinc. Vitamin A protects the cornea, and zinc aids in the transportation of that vitamin from the liver to the eyes.
These are rich in both beta carotene and vitamin A. Vitamin A plays an important role in vision as it is a component of a protein known as rhodopsin which helps the retina to absorb light properly.
While a nutrient-rich and healthy diet can promote eye health, high-fat and processed food items may increase the risk of eye problems. Following are some perils of poor food habits for the eyes:
It can cause short-term and long-term blurred vision, which might be due to food items rich in sugar like sweets, candies, chocolates, etc. Eye conditions related to diabetes are progressive and can get worse with time. Serious complications may include diabetic retinopathy which can lead to blindness.
Hydration and sufficient water are crucial for many aspects of vision and overall health. Hence, eye care is no exception. If you don’t drink enough water every day, you may suffer from irritated, dry, or itchy eyes.
Diets that contain a high amount of refined carbohydrates may increase the risk of AMD progression (Age-related Macular Degeneration). The refining process removes fiber, vitamins as well as nutrients. Some examples of refined carbohydrates can include baked goods like cookies and muffins.
According to recent research, there is a strong link between a high-sodium diet and a high risk of cataracts as higher levels of extracellular sodium make it difficult for sodium pumps to maintain low levels of intracellular sodium that is required for the transparency of the lens.
You can only have healthy eyes if you take care of them regularly. Eating a healthy diet that can improve your eyesight is not the only way to keep your eyes healthy and safe. There are other ways like avoiding unhealthy food items that may cause damage to your eyes. You can also search online for healthy eye tips.
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