World Sight Day- 5 Healthy Foods for Your Eye Health
By Nmami Agarwal 08-Oct 2020 Reading Time: 4 Mins
When it comes to your eye health, what you eat can directly affect what you see. Nutrients like; zinc, copper, vitamin C, vitamin E, and beta-carotene can reduce the risk of age-related eye health problems. Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy. Cataracts(cloudy vision),
age-related macular degeneration, glaucoma, dry eyes, and poor night vision can be prevented following a diet having a variety of protein, dairy, fruits and vegetables. Limit the consumption of unhealthy, processed foods, which are high in saturated fats and sugar.
Here are the top 5 healthy foods for your eye health:
- CITRUS FRUITS
Fish, especially, salmon, is very beneficial for eye health. Salmon and other fatty fish, are a rich source of omega-3 fatty acids, which further contribute to visual development and the health of the retina in the back of the eye. Some studies have also shown that fish oil can reverse dry eyes, including the ones caused by spending too much time in front of electronic devices. Other than salmon, you can include trout, tuna, sardines, or herring.
Almonds are packed with vitamin-E and help in improving your vision, by slowing down macular degeneration as well as the appearance of cataracts. One should include 15 milligrams of vitamin-E each day. Other nuts and seeds that include this vitamin are sunflower seeds, hazelnuts and peanuts.
Carrots are rich in vitamin A and beta carotene. Both vitamin A and beta carotene give carrot it’s orange colour. Deficiency in vitamin A can lead to night blindness. Beta carotene and lutein, the important antioxidants found in carrot, protect against the age-related degenerative eye disease.
The yolk of the egg contains vitamin A, lutein, zeaxanthin, and zinc- which are all essential for eye health. Vitamin A protects the cornea, which is the surface of the eye. Lutein and zeaxanthin protect against developing any serious eye condition like age-related macular degeneration and cataracts. Whereas, zinc plays an important role in the health of the retina. Eggs are also versatile. You can have them either boiled or as an omelette for your breakfast.
Citrus fruits like oranges have vitamin-C which are essential for eye health. This vitamin is also found in other vegetables like spinach and tomatoes, which helps in healthy eye blood vessels. It can also prevent cataract and macular degeneration when combined with other vitamins and minerals. You can enjoy a glass of orange juice or some green kiwi smoothie, or some papaya to get its benefits.
Over to you.
Having a healthy diet is important for eye health. Eat more foods that are rich in antioxidants. This will prevent the development of serious eye conditions. Try to cut down on all junk and fast foods and get your eye tested at least twice a year.