The eyes are a crucial part of the human body. These little organs help humans to see and enjoy the world around them. But most often people forget to give proper attention and nourishment to the eyes.
According to the data from the World Health Organization, around 2.2 billion people worldwide have vision impairment problems. But the fact is that most of these issues could be prevented at the earliest stage.
You can maintain good eye health and improve your vision through dietary changes. As certain foods have the necessary nutrients to support eye health, incorporating them into your daily meals can be helpful.
10 Top Foods For Eye Health
Here are some of the best foods to eat for eye health. By going through the article, you will learn what are those foods that can be added to your diet for eye health.
👉 Leafy, green vegetables
Abundant with vitamins C and E, green leafy vegetables can support your eye health. They also contain carotenoids like zeaxanthin and lutein which lowers the risk of age-related eye diseases. Some of the dark, green leafy vegetables that can be included in the diet for eye health are spinach, collard greens, kale, broccoli, etc.
👉 Fish
Studies have shown that there is a direct link between omega-3 fatty acids and your eye health. Experts recommend consuming this nutrient to prevent many eye diseases including AMD (Age-related Macular Degeneration). Fish is a natural source of omega-3 fatty acids and consuming fish like salmon, tuna and other oily fish can improve your eye health.
👉 Poultry and lean meat
Poultry and lean meat are some of the foods to eat for eye health. They are enriched with vitamin A and zinc which can improve your vision. Research has also shown that lean meat can prevent the onset of certain eye conditions such as diabetic retinopathy and AMD. Include poultry such as chicken, turkey, duck, etc in your diet for eye health.
👉 Beans and legumes
Most beans and legumes are abundant with zinc, a mineral that prevents the damage of your retinas. They also contain bioflavonoids that support your eye health. Beans and legumes can be low-fat and high-fiber options that contribute to your eyesight.
👉 Seeds
Apart from fish, seeds also contain omega-3 fatty acids that are crucial for your eye health. Some of the seeds that you can incorporate into your diet for eye health include flax seeds, chia seeds, and hemp seeds. They also have vitamin E, which can protect your eyes from oxidative damage because of its antioxidant properties. A handful of seeds every day can promote your vision and boost your eye health.
👉 Citrus fruits
One of the important antioxidants for eye health is vitamin C. Citrus fruits are full of vitamin C and this helps to protect the cells and connective tissues in the eyes. They also improve blood flow and lower inflammation in the eyes. Some of the citrus fruits you can include to improve eye health include oranges, grapefruits, and lemons.
👉 Eggs
Studies show that moderate consumption of eggs can lower the risk of certain eye diseases such as age-related macular degeneration. As eggs are abundant with zeaxanthin, lutein, and vitamin A, they can enhance your eye health considerably. Try to include at least 12 eggs per week to support your eye health.
👉 Carrots
Known as a golden food for your eye health, carrots contain vitamin A which can considerably improve your vision. They are full of antioxidants such as beta carotene and lutein that can protect your eyes from oxidative damage. Vitamin A in carrots helps to form rhodopsin, a reddish-purple pigment that aids with night vision.
👉 Sweet Potatoes
Similar to carrots, sweet potatoes are also the storehouse for beta-carotene. Apart from this, they also contain vitamins E and C. Being a carotenoid and antioxidant, beta carotene can improve night vision and support overall eyesight.
👉 Water
Keeping proper hydration is not only important for your overall health, but also supports your eyesight. Not having enough water in your body can also cause dryness in your eyes. This can gradually lead to blurred vision, red eyes, burning sensation in the eyes, etc. So drink water every often to keep your eyes in good condition.
What are some of the best fruits for eyes?
Some of the fruits you can incorporate into your daily diet to improve eye health include:
- Citrus Fruits
- Mangos
- Papayas
- Bananas
- Apricots
Tips to take care of your eyes
By giving proper attention and care to your eyes, you can take care of their health.
- Follow a healthy diet
- Say goodbye to smoking
- Use sunglasses, especially in the sun
- Give enough breaks to the eyes while using bluescreens
- Have a regular eye checkup with your doctor
Conclusion
Health is a complex term that involves different perspectives and readings. But when one says health, it only means general health. Eye health is important and the foods we consume for general health can’t always be sufficient for eye health.
The aforementioned foods to eat for eye health are abundant with nutrients that can prevent eye diseases and improve vision. These are some of the commonly cultivated food groups and consuming them regularly can support your eye health. So the next time you tend to go for some unhealthy snacks and foods, think about your eyes and give them the due respect they deserve.
