Our eyes are the most important sensory organs as these make us capable to see the world. So, maintaining sound vision (eyesight) and eye health
throughout our lifetime is absolutely important. While aging, genes, and exposure to hi-tech electronics do affect our vision, the food we choose to eat can help a lot in attaining better vision and good eye health.
Check out these 6 foods - rich in the antioxidants like lutein and zeaxanthin
, carotenoids such as beta-carotene
C, and E, and zinc, and omega-3 fatty acids - that supply proper nutrition to the eyes to secure your vision.
#1 Consume dark green leafy vegetables every day
Dark green veggies like kale, spinach, collard greens, and broccoli are loaded with lutein and zeaxanthin, and Vitamin C and Vitamin E - the nutrients that are known to improve vision and reduce the risk of diseases like Age-related Macular Degeneration (AMD) and cataracts.
Toss these veggies in a drop of olive oil to eat as a sider, or consume these in sandwiches and wraps, use it as a salad starter, or make green smoothies, but make sure to eat these in at least one serving daily.
Note: Prefer eating only steamed or cooked greens, as our body absorb lutein better only from cooked veggies.
#2 Choose deep orange fruits and veggies
Deep orange vegetables and fruits like oranges, carrots, cantaloupe, mangoes, sweet potatoes, and apricots are rich sources of Beta-carotene - an antioxidant and a precursor of Vitamin A. Consuming these fruits/vegetables every day help prevent the oxidative damage and inflammation of the eyes - the two major causes of eyesight problems. Also, they protect from night blindness. Snack on these fruits either raw or steamed, or any form you like, but do include them in your daily diet.
#3 Eat an egg every day
Egg yolk contains a high content of vitamin A, lutein, zeaxanthin, and zinc - all of which are vital to eye health. The yellow-orange color of lutein and zeaxanthin contributes to the health of the cornea. Also, these compounds lower the risk of developing eye conditions like AMD. Thus eating it daily is definitely compulsory for better eyesight.
#4 Have some seafood
To function well, the retina needs two types of Omega 3 fatty acids - DHA and EPA. Seafood like salmon, tuna, trout, mackerel, and other fatty fish contain both these fatty acids. Not only these components protect the eyes from diseases like glaucoma, they also help the brain and body cells work better. Eating two servings of cold-water fish a week may work wonders for your eye health.
#5 Include beans and legumes in your diet
Rich in zinc, folate, iron, and other micronutrients, beans and legumes help to sharpen your vision. Black-eyed peas, kidney beans, and lentils provide optimum nutrition to help maintain good eye health. Prefer eating your share of beans and legumes at least twice a week.
#6 Snack on some nuts
Almonds, cashew nuts, hazelnuts, and sunflower seeds contain an adequate amount of vitamin E, and that is why these are incredibly good for the eye health. Vitamin E is a powerful antioxidant, and together with other nutrients, it protects eye cells from any damage caused by diseases like Cataract and Macular Degeneration. So have a handful of these nuts and seeds daily.
Along with these nutrition punch, do keep your eyes protected from the sun, avoid smoking, drink plenty of water, and don’t ignore any uprising pain or problem in your eye. Also do get your eyes examined in regular interval of 6 months, even if you don’t wear glasses. It will help to build a better foundation for healthier eyesight and prevent vision disorders.