The eye is a special gift from God, and is one of the most important organs of your body that need to be well taken care of for good eyesight. Just doing eye exercises isn’t enough though. You also need to eat foods that help improve eye health.
- Fatty fish
Certain fish like mackerel, tuna, salmon, mackerel, anchovies, trout and sardines are rich in DHA, omega-3 fatty acids found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.They are known to prevent dry eyes and macular degeneration. They help protect the retina from being damaged and avoid blindness.
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Broccoli is excellent when it comes to your heart health, among all other leafy greens, broccoli contains many nutrients that promote eye health, it contain nutrients that act as a sunscreen for your eyes. It is rich in vitamin B2, vitamin A, lutein and zeaxanthin . A deficiency of vitamin B2 can cause blurred vision, ocular fatigue and inflammation. This vitamin helps in preventing cataract or delays its progress in old aged people. All these nutrients are present in the broccoli flower heads as well as in the leaves and stalks of broccoli. It is advised to eat broccoli in raw form rather than cooked to get maximum nutritional benefits
Carrots are extremely good for the eyes. Because it contain beta carotene, that acts as a precursor to vitamin A and helps to prevent night blindness. It also helps protect and maintain a healthy, clear cornea. Carrots also contain lutein, which helps in protecting the cells in our eyes. They are also rich in potassium and fiber. Eat carrots regularly to improve your eyesight.
Don’t keep eggs out of your kitchen for the fear of cholestrol. Eggs are an excellent source of protein and vitamin A, D, B6 and B12, which are said to protect you from night blindness and improve dry eyes.
The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.
Almonds are filled with vitamin E and copper which promote healthy vision and protects the retina., its also slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E. Almond oil is often used in skin, hair and eye care products. Soak 4-5 almonds overnight in water and take them every morning before breakfast.
6. Whole grains
Whole grains such as wheat, millet, oats, corn, barley, rice and rye have a low glycemic index (GI) that will protect your eyes against age-related muscular degeneration.
- Citrus and berries
Eat your way to better eye health with citrus fruits like oranges, lemons and grapefruits. These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
Also make it a daily habit to eat a handful of walnuts as it greatly affects your eye-health and protects your eyes from all kinds of sight problems. Walnuts contain a significant amount of omega-3 fatty acids, vitamin E, zinc and different antioxidants that combat inflammation and play an important role in maintaining the overall health of your eyes.
Legumes include kidney beans, black-eyed peas, chickpeas, dried beans and lentils. All these legumes contain valuable nutrients such as zinc, which help prevent loss of sight and cataract formation. You can enjoy these legumes in salads and stews. These foods are one of the simplest ways to learn how to improve eyesight effectively.
Sunflower seeds are also said to keep the eyes healthy since they contain lots of vitamin E and zinc.
- Raw kale
Raw kale is another leafy vegetable that is an excellent source of vitamin C, copper and beta-carotene. It contains nutrients such as lutein and zeaxanthin which greatly protect the eyes against any damage or loss of vision and reduces the risk of macular degeneration and cataract.
- Sweet Potato
Rich in vitamin A, sweet potatoes are a great root vegetable for the eyes. Vitamin A is an essential nutrient for the eyes since it improves vision and reduces the risk of glaucoma, macular degeneration and cataract. It also protects the eyes from different viral infections. Sweet potatoes are also rich in fiber, potassium and beta carotene and can be cooked in many different ways such as boiled, baked, fried or grilled.
Fruits such as berries help one enjoy better vision. Blueberries contain collagen-stabilizing, antioxidant and anti-inflammatory properties which support in healthy functioning of the eyes. They also have vasoprotective and rhodopsin properties that help in better cellular regeneration. All these benefits make blueberries one of the most important foods especially if you want to know how to improve eyesight using foods. Besides blueberries, other berries that are good for eyes include blackberries, mulberries, bilberries, and cranberries.
Strawberries contain several nutrients that help promote good eye health. They contain an ample amount of vitamin C which is required to maintain healthy eyes and reduce inflammation. Strawberries also contain various antioxidants that help defend against eye problems such as dryness, vision problems and macular degeneration.Take 3 or more servings of strawberries daily to eliminate eye problems.
You can eat avocados in raw form or add it to salads, sandwiches or soups. Avocado contains vitamin B6, C and E which are necessary for good and healthy eyesight. This fruit also reduces the stress and damage that leads to poor eyesight and helps prevent all kinds of eye-related issues. In super foods, this food is really important if you want to know how to improve your eyesight.
All kinds of peppers are essential for your eyes. You should routinely eat different kinds of peppers including green, black, red, orange, yellow and even brown and purple.Peppers are the greatest source of vitamin A and C. They also contain vitamin B6, beta-carotene, lutein, zeaxanthin, and lycopene. All these nutrients help ensure healthy and improved eyesight. Peppers can be stir-fried, steamed, baked or grilled, or you can even eat them in raw form in salads.
- Dark Chocolate
You mustn’t have known that dark chocolate also contributes in maintaining the health of your eyes. Dark chocolate consists of antioxidants such as flavonols that enhances the flow of blood to the retina. This allows the eyes to see even under low light. This delicious food is one of the best way to learn how to improve your eyesight.
- Tea And Coffee
Research has shown that consuming tea and coffee can help prevent cataracts, macular degeneration and dry eyes. It also hinders the growth of new blood vessels in the back of the eyes which can cause loss of vision. Thus one should intake caffeine daily but keep track of their intake since there might be some side effects as well.
Papaya is another fruit that is good for your eyes and overall health too. Papaya contains high levels of lutein and zeaxanthin which provide protection to your eyes against ultra-violet and high energy blue light that can cause severe damage to the retina.A good intake of these two phytonutrients reduces the risk of macular degeneration, glaucoma, cataract, and many other chronic eye syndromes.
- Dried Apricots
Apricots are rich in vitamins, antioxidants, fiber and carotenoids. These nutrients help protect the eyes and heart to a great extent and combat many eye-related diseases such as blindness, cataract and glaucoma. Apricots protect your eyesight in a much better way than carrots do, so consume a few apricots on a daily basis. Apricots are also one of the most delicious ways to learn how to improve your eyesight significantly
The above superfoods stated above support your overall eye health tremendously. Therefore, having a healthy diet that include the above will give your eyes all the nutrition they need to work healthily!
Apart from consuming these 20 superfoods, you should know that prevention is better than cure. Hence your eyes need diligent care. Bellow are the preventive measures to keep your eyes safe:
- Go for an eye checkup every year.
- Wash your eyes daily when you get up in the morning.
- Always wear sunglasses when going out in the sun.
- If you work all day sitting in front of the computer screen, then rest your eyes for a while after every 30 minutes. This will make your eyes feel rested and fresh.
- Get eight hours of sleep.
- Avoid reading in the dark as it may harm your eyesight.
- Don’t stare at the TV or computer screen for too long.
- Never stare at the sun or other bright objects such as lights.
- Avoid exposing your eyes to dust and smoke.