Are you munching on healthy foods to preserve your eyes? Foods have a major role in keeping our eyes healthy. A balanced diet rich in the foods rich in nutrients, minerals, vitamins, and antioxidants helps to keep protect our eyes from serious eye disorders. A healthy diet can guard our eyes against disorders such as cataracts, glaucoma, age-related macular degeneration, dry eyes, near-sightedness, and blurred vision.
There are 6 key eye-friendly antioxidants required for our eyes to keep it healthy. These include Lutein, vitamin C, Vitamin E, omega-3 fatty acids, zeaxanthin, and zinc. Antioxidants not only protect our eyes but also prevent the development of coronary heart disease and cancer.
Here, we discuss a few healthy foods which you can include in your regular diet to keep your vision healthy. So, the next time while purchasing your groceries, don’t forget to add these foods in your cart!
- Carrots: Carrots are a nutrient-dense; power-packed vegetable rich in vitamin A and beta-carotene. Vitamin A is good for the eyes and improves vision. The lutein and beta-carotene present in carrots help to protect the eyes from cellular damage caused by free radicals. Hence, the risk of developing age-related eye problems is less.
- Almonds: Vitamin E present in the almonds helps to prevent cataract, macular degeneration and boost your eye health.
- Eggs: The egg yolk is rich in Vitamin A, zinc, lutein, and zeaxanthin. These are the major components required for maintaining eye health. Zinc is the major nutrient for the retina as it upholds eye health and function.
- Fish: Fish have a higher amount of omega-3 fatty acids. Fish such as tuna, mackerel, sardine, salmon, anchovies and trout are rich sources of omega-3 fatty acids, which when included in the diet can prevent and control dry eyes. If you cannot include fish in your diet, try taking fish oil supplements to meet your daily requirements. Fish oil supplements are safe to take, but before consuming it, talk to your healthcare provider to know its benefits and risks. If your doctor prescribes supplements, it can be ordered online from any trusted online medicine companies in India.
- Leafy green vegetables: A diet low in saturated fats and Trans fats are required to keep your nerves and blood vessels of the eyes healthy. Dark leafy greens are rich in antioxidants such as lutein and zeaxanthin. These antioxidants act as sunblock and protect the eyes from absorbing blue light which is very harmful to the retina. So, including green leaves in your diet helps to improve vision.
- Sweet potatoes: The orange-colored sweet potato is rich in beta-carotene. Adding the fiber-rich sweet potatoes in the diet can slow down macular degeneration. Our body converts beta-carotene to vitamin A and the nutrient, Vitamin A aids in preventing night blindness, dry eyes and other eye infections. For the best absorption of vitamin A and beta-carotene, try adding olive oil while preparing the food. This helps to improve absorption.
- Citrus fruits: The vitamin C in citrus fruits helps to lower the risk of cataracts. So, try piling up your plate with citrus fruits such as oranges, grapefruit, bell peppers, strawberries, guavas, kiwis, lemons, lychees, papayas, cantaloupe to name a few.
- Nuts and seeds: Cashew nuts, brazil nuts, peanuts, chia seeds, hemp seeds, and flaxseeds are loaded with vitamin E and omega-3 fatty acids. These nutrients help to protect the eyes from age-related diseases. If you are already suffering from any age-related sight condition, then a simple diet change and lifestyle modifications can keep your vision healthy. Consult an eye doctor for eye screenings and also take special precautions if you are already under the radar of diabetes or other chronic diseases. If eye-drops are prescribed, order your medicine from any best online pharmacy store to avail amazing medicine discounts on every order.
- Green tea: Green tea is a rich source of antioxidants. Sipping a cup of green tea can reduce the risk of cataract and macular degeneration. The catechins in green tea have anti-inflammatory properties. So, try to drink green tea every day for healthy eyes and healthy vision.
Include colorful fruits, veggies, nuts, seeds, grains in your diet. A well-balanced diet can keep your vision healthy and can prevent cataracts, macular degeneration, glaucoma, and other eye ailments. Heal your eye issues with the nutrients from a balanced diet- and never with a pill!