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Our eyes have started becoming weak part due to the technological advancements of the age. They seem to have no rest as they keep staring at a tablet, computer or mobile—for work or entertainment.
Though we may not be able to completely avoid such a lifestyle, some changes can be incorporated to ensure that the quality of the eyesight does not deteriorate. Blinking more often, resting them at intervals and eye exercises are good options. Another way would be to incorporate food which would benefit the eyesight. Let us have a look at some of the food items which would help maintain our eyesight.
1. Dairy Products
The range of dairy products which are available can work wonders for the eye due to their high content of zinc and of course, vitamin A! This vitamin is well known as the eye protector due to its ability to improve night vision and also reduce chances of degeneration of the eye. Zinc performs the important function of making sure that the eye gets a proper supply of the said vitamin from the liver. This makes it a good excuse to increase the amount of dairy based products in your eating habits.
The yummy nuts which we munch away are also good for the eyes. These include almonds, peanuts and cashews which have a considerable content of omega 3 which is beneficial against dry eyes. Further, almonds are also a great source of Vitamin E, which is found to be beneficial against macular degeneration seen to be prevalent amongst the elder community. So go forth and continue munching them up as snacks while also keeping an eye on the calorie count.
Eggs have indeed got a range of benefits for eyes with their mixture of nutrients. They are rich in Vitamin E, Omega-3 fatty acids, zinc, zeaxanthin and lutein. The yolk is actually the center point of this collection of nutrients. Lutein is quite important to reduce degeneration as we age, and is also good for the cornea, which is the eye’s outermost layer. Eggs can be enjoyed best while extracting maximum benefits when it is hard-boiled.
Omega-3 fatty acids are obviously the major reason for fish to contribute to good eyesight. Fleshy ones like salmons and tuna are the best choices to go for. These fatty acids ensure enough flow of fluids in the ocular region to prevent dryness of the eye and also against glaucoma. Further, these also contribute to the strengthening of the retina, which is the layer of tissue that is located near the optic nerve at the back of the eye. Grill or boil fish and increase their intake for a healthy balance.
This commonly mentioned source of nutrients for good eyesight can never be ignored! The reason for its popularity is its high content of beta carotene, along with vitamin A, which reduce the degeneration of the eye muscles. In addition, they also protect the eye against eye infections. Raw carrots are easily the best option to nibble onto whenever hungry and must be inducted more into your cooked dishes too.
6. Leafy Veggies
Greens like kale, spinach and broccoli are considered as super foods, and rightly so,as they contribute a lot to the maintenance of a good eyesight also. This is possible due to their high content of vitamins like A, C, B12 as well as their high content of lutein and calcium. Lutein has got to be taken in as it is not manufactured within the body and is important for protection against cataracts and macular degeneration. These greens can be chopped up for salads or be used as garnish. Steaming them is also a good option for a yummy and healthy dish.
7. Citrus Fruits
Oranges are a great source of Vitamin C, which are also important for maintaining eyesight. This is important in maintaining healthy blood vessels which are important in supplying blood filled with oxygen to the eyes. Along with this, they also contain bioflavonoids which contribute to overall eye health.
Maintaining a healthy and colorful diet, with reduced dependence on processed food is the key to a better quality of life. With a large amount of the population being susceptible to age related eye degeneration, it is important to increase our focus on eye care.