We are all aware that our eyesight tends to weaken with age but do you know that lifestyle factors also contribute to poor visibility? Among the factors that lead to weak eyes food is the primary. What you eat is what impacts your eyesight and there are plenty of good nutrients you can add to your diet to improve eye health. Unfortunately, many of you may not be aware of what you should eat to keep your eyes healthy for long years. Remember that your eyes are the gateway to all things you see in the surroundings. So, just like you care for the other body organs, make sure you eat the right food to improve your eyesight.
Here is the food for healthy eyes you must not skip to prevent being a victim of poor visibility but before that here is the rundown of good food for your eyes:
- Eat lots of fresh green vegetables like spinach and kale to prevent macular degeneration as they contain zeaxanthin and lutein
- All kinds of beans, especially kidney beans and black-eyed beans contain high levels of zinc and keeps the retina healthy
- Food rich in Vitamin C also protects your eyes, so have lots of grapefruits and oranges.
- Cold-water fishes like tuna and salmon are high in omega-3 fatty acids reduces the risk of eye diseases
- Eating vegetables and fruits that are rich in Vitamin A also improves eyesight and prevents diseases like night blindness.
List of food items to include in your diet to supercharge your eyesight
- Fish
If you are not a fish lover, chances are that you might skip eating eat at all. However, if you are vouching for healthy eyesight, you must have fish at least twice or thrice a week. They contain omega-3 fatty acids and helps improve your eye health. Fishes like salmon, mackerel, tuna, and sardines contain the highest level of omega-3 fatty acids.
- Eat sunflower seeds and nuts
Your daily diet should contain an ounce of almonds and sunflower seeds that are high in Vitamin E. Studies reveal that Vitamin E when combined with other nutrients reduces the tendency of macular degeneration that is related to ageing and also prevents it from getting worse. Apart from this, it also prevents the development of cataract, especially hazel nuts and pea nuts.
- Vegetables and fruits containing vitamin C
Vitamin C is one of the vital nutrients for your eyes. While it acts as an antioxidant, it also safeguards your eyes and general health from the damage caused by unhealthy food habits. Citrus fruits are some of the best sources of Vitamin C like tangerines, oranges, lemons, and grapefruit. Besides, other fruits also contain this nutrient like tomatoes, peaches, red bell peppers, and tomatoes. These fruits and veggies containing Vitamin C are also rich in antioxidants that delay all kinds of age-related eye diseases, macular degeneration, and the development of cataract.
- Carrots
Carrots are rich in beta-carotene and Vitamin A, which plays a crucial in improving your vision and prevents night blindness. Typically, all fruits and vegetables with orange colour like mangoes and sweet potatoes are good for eye health.
- Meat and eggs
Meat contains zinc which is again related to protecting your eyesight in the long-term. Besides, this nutrient also prevents age-related vision loss and macular degeneration. The vascular tissue around the retina and the retina itself contains zinc. So, you can expect your eyesight to improve when your diet contains adequate zinc. Meat portions like pork loin and chicken breast also contains low levels of zinc. Eggs are rich in Vitamin C and E, zeaxanthin, lutein, and zinc that help in keeping your eyes healthy.
- Dark green and leafy vegetables
Among the food for the eyes, the one thing that your diet should not miss is dark green and leafy vegetables. So, make sure you include lots of spinach, kale, and collard greens containing Vitamin C and E and carotenoids like zeaxanthin and lutein and prevent the development of eye diseases that show up with age.
- Raw red peppers
Red peppers or bell peppers are high in Vitamin C that helps nurture the blood vessels within your eyes. Research reveals that eating them in the raw form lowers the risk of cataracts. Some other vegetable like papaya, bok choy, and cauliflower also contain Vitamin C, which is good for your eyes. Similarly, coloured peppers in green, yellow, and purple are rich in Vitamin A and E.
- Broccoli and squash
Broccoli combines nutrients like lutein, beta-carotene, and zeaxanthin along with Vitamin E and C. These antioxidants protect your eyes from the damaging effect of free radicals and safeguard the healthy tissues in your retina. It’s true that squash is not one of your favourite vegetables but it contains lutein and zeaxanthin that your body cannot create. Moreover, it also contains Vitamin C, Vitamin A, and omega-3 fatty acids that contribute to eye health.
Nutrients that boost your eye health
Here is a rundown of the nutritional elements that are considered good food for healthy eyes:
- Zeaxanthin
- Lutein
- Vitamin C
- Vitamin E
- Zinc and copper oxide
If your daily diet contains requisite amounts of these nutritional elements, you can stay away ahead from age-related and other eye diseases, poor vision, and partial or complete loss of vision.
- 2 mg of xeazanthin
- 400 units of Vitamin E
- 500 mg of Vitamin C
- 80 mg of zinc oxide
- 10 g of lutein
- 2 mg of copper oxide
Food and eye health
You are aware now how good food influences the health of your eyes. So, ensure that you have a balanced diet containing these nutritional elements. Antioxidants can be found in different vegetables and colourful fruits, which reduce the cell damage around your eyes.
When your diet contains adequate amounts of these nutrients and antioxidants, you can prevent future eye diseases, cell damage and vision loss. Apart from this, you must get your eyes tested by a reliable optometrist so that the problems can be addressed right away. Navigate to Malaya Optical, one of the most reliable professional optometrists where eye examinations are just a click away. Visit our website to schedule an appointment today.
FAQ
Which fruits are best to improve your eyesight?
Citrus fruits, berries, mango, papaya, and bananas are good for improving your eyesight.
Are milk products good for your eyes?
Milk and milk products contain zinc and vitamin A and play a crucial role in maintaining eye health.
How healthy eating is related to good eyesight?
Healthy food contains different nutritional elements that lower the risk of macular degeneration and also prevents cataract.