A healthy pair of eyes, especially at an older age is no less than a blessing, as can be vouched by those who are suffering from some kind of vision loss issues. Don’t take your eyes for granted. If you’re looking for a diet that’s healthy for your eyes, here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes.
Top foods to help protect your vision:
Carrots: Carrots are a well-known source of vitamin A. Vitamin A plays a vital role in production of rod and cone cells, essential for low light vision and colour vision. Free radical damage is also minimised by beta-carotene, which helps protect against eye diseases like macular degeneration, cataracts as well as glaucoma.
Sweet Potatoes: A sweet potato has more than 200% of the daily dose of vitamin A. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk eye infections.
Leafy Greens: Kale and spinach have plenty of these nutrients. Other foods with useful amounts of lutein and zeaxanthin include romaine lettuce, collards, turnip greens, broccoli and peas. Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly colored foods. Zeaxanthin and lutein. Macula, the part of the eye helpful in shielding the eye from damaging light, stores these antioxidants. Lutein plays a special role in filtration of blue light (glare from the screens of electronic devices like mobiles and computer screens). These antioxidants also play a significant role in maintaining rich blood flow to your eyes.
Fish: Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. Eating enough omega-3 fatty acids can help alleviate the problem. Get some healthy fats every day in the form of salmon or other types of fish (two to three times per week). Salmon also is a good source of vitamin D, which helps protect against macular degeneration. Experts recommend two three servings per week of fish like tuna and salmon for better results.
Meat and Eggs: Beef is rich in zinc, which has been linked to better long-term eye health. Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc. You also get ample vitamin D in egg yolk, which is believed to be helpful against macular degeneration. Zinc is an important mineral found naturally in beef, known to help body with better absorption of vitamin A, which may play a role in minimizing the risks of advanced AMD.
Nuts and Seeds: Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Vitamin E can be found in almonds and sunflower seeds. Chia seeds contain more of them than salmon or flax seeds. If you talk about calcium, you’ll get more of it in chia seeds than a glass of milk. Whether it’s almonds, pistachios or walnuts, richness in omega-3 fatty acids and vitamin E makes them highly beneficial for your eye health.
Fruits rich in Vitamin C: Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors.
Green Tea: Green tea contains healthful substances called catechins, which are responsible for its anti-inflammatory and antioxidant properties. A cup of green tea is more than relaxing and delicious — its antioxidants may help lower risk of developing cataracts and macular degeneration.
Water: It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. No matter your age, it’s not too late to start eating healthy.