September 1, 2019

Nine Best Foods for Eye Health

Vision loss can be scary and traumatizing.

Failing eyesight can be due to aging, eye strain, or an improper lifestyle. However, very few understand that lack of a healthy, nutrient-rich diet can also lead to vision-related problems.

Several studies scattered across the web confirm that including zinc, copper, vitamin C, vitamin, E and beta carotene can reduce the risk of failing eyesight even in age-related eye syndrome up to 25 percent. In addition to this, omega-3 fatty acids are also known to produce positive results for improving eyesight, so if you are not consuming such a healthy diet, you might be inviting eye-related disorders.

Simply put, a combination of various nutrients and vitamins in a balanced diet is the key to a healthier vision. In this article, we will take you through nine nutrient-rich foods to improve eye health; have a good read –

Top Nine Foods for Eye Health

1. Fish

Fish is considered one of the best foods for curing vision ailments. Fish are usually rich in omega-3 fatty acids which renders them a superfood for improving eye health. Among the various varieties of fish, oily fish contains higher levels of omega-3 rich fish oil. This oil is also considered good for improving overall health.

The fish you can go for are –
1. Tuna
2. Salmon
3. Trout
4. Mackerel
5. Sardines
6. Anchovies
7. Herring

Recent studies have reported that fish oil not only improves failing vision but it also helps in preventing dry eye caused by computers and devices.

2. Nuts and Legumes

Nuts are a rich source of omega-3 fatty acids and vitamin E, which can help in protecting the eye from age-related damage. In fact, eyecare specialists suggest that eating nuts & legumes can also help in improving your eyesight in the long run.
The key is to make your plate balanced with essential nutrients and vitamins to equate deficiencies in your body. The nuts you should eat daily for healthy eye vision are –
1. Walnuts
2. Cashews
3. Brazil Nuts
4. Lentils
5. Peanuts

3. Citrus Fruits

Citrus fruits are a rich source of vitamin C. Similar to vitamin E, vitamin C is an antioxidant that helps in combating age-related eye problems. Vitamin C rich foods include –
1. Grapes
2. Lemons
3. Oranges

4. Seeds

Until recently, raw seed consumption has been on a hike due to the diet-conscious folks. Like nuts and legumes, raw seeds are rich in omega-3 fatty acids and vitamin E. Together, they make a good combination to fight age-related eye problems as well as causing healthier vision. Seeds including –
1. Chia seeds
2. Flax seeds
3. Hemp seeds

Are known for their rich nutrient and vitamin content. These seeds not only render a healthy vision but healthy skin and body.

5. Green Leafy Vegetables

Perhaps, most of the so-called ‘boring’ foods are on the list but these foods due to rich content are beneficial in improving health. It has been known that green leafy vegetables including spinach, kale, and collards are recommended by physicians for daily intake to improve vision ailments.

Green leafy vegetables are a high source of lutein and zeaxanthin which are eye-friendly vitamins equivalent to vitamin C.

6. Carrots

It is a well-known truth that carrots are the friends of the eye. Carrots are rich in vitamin A as well as beta carotene which renders it an eye-friendly superfood. The beta carotene content of carrots is responsible for its specific color.

Vitamin A is one of the most important vitamins that help in curing vision ailments. Vitamin A helps in maintaining eye vision by providing strength to rhodopsin content of the retina which helps in absorbing light. Whether you go for carrot juice or include it in your salad, it will help you in enhancing your vision.

7. Eggs

To all the diet conscious people out there, you have got one more good reason to eat eggs!

Eggs are a rich source of proteins including lutein and zeaxanthin which help in averting eye-related disorders. In addition to this, eggs also contain vitamin C, healthy fat, vitamin E, and zinc to make a complete food for the eye.

8. Beef

Meat including chicken, pork, and beef contain zinc that helps in maintaining eye health. Among them, beef is one of the richest sources of zinc that delays age-related vision loss as well as macular degeneration.

The eye also contains high levels of zinc in the retina and vascular tissue surrounding retina. Including zinc in your diet especially meat or beef will help in strengthening vascular tissue and thus improving the health of your eye.

9. Water

Apart from food, fluid intake is also essential for maintaining eye health.

Drinking plenty of water is known to prevent dehydration of the body including the eye. Spending too much time on computers can cause your eyes to dry out but drinking an adequate amount of water will help in averting the computer syndrome and hydrating your eyes.

Now, you are well acquainted with all the nutrients and vitamins beneficial for eye along with the best foods you should get it from.

However, too much intake can cause deleterious effects on your body. Hence, it is crucial to consume such foods in the right amount to nourish your body.

Recommended Daily Intake

As per several eyecare specialists, the recommended daily intake for maintaining healthy vision is,
1. 500 mg of vitamin C.
2. 400 IU of vitamin E.
3. 10 mg lutein.
4. 2 mg zeaxanthin.
5. 80 mg zinc oxide.
6. 2 mg copper oxide.

Apart from this, some precautions you should take to prevent early vision loss includes,
> Wearing eyewear and top brand sunglasses to prevent damage caused by UV light.
> Preventing smoking.
> Getting your eyes checked at regular intervals.
> Wearing eye protection when working with harmful chemicals.
> Washing hands before applying contact lenses.
> Protecting eyes from computer syndrome and taking a break for 20 seconds to prevent eye strain.

If you are concerned about the health of your eyes and thinking of getting your eyes checked, our expert professionals at Jackson Davenport can be of help. Our team of experienced doctors offer eye exams and recommend sunglasses, eyewear, glasses, or contact lenses along with consultation to keep your eyes healthy in the long run.

Visit us to know more.

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