You have already heard that carrots are good for our eyesight. Yes, it’s true since carrots contain beta-carotene which helps the eye to function well. But having a good vision is not just about beta-carotene because we also need other minerals and vitamins that can be found in other foods.
Aside from carrots, below are the five foods that will improve the function of your eyes. Include these foods in your diet if want to see things in clearer perspective. These foods will not only improve your eyesight, but will make you healthy as well since they are rich in nutrients. If you want, there are also acupressure massage that will give you better vision.
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Delicious, heart-healthy salmon is rich in B-vitamins and omega-3 fatty acids, both of which can help protect eyes. Salmon is particularly rich in the B-vitamin niacin; several scientific studies have shown that people who eat a diet containing plenty of foods rich in riboflavin and niacin can slash the risk of cataracts by about half. Salmon’s healthy fats may also help stave off macular degeneration by protecting light receptor cells in the eye from damage by sunlight and free radicals. One study found that people who ate just one weekly serving of fish, generally a good source of omega-3 fats, cut their risk of macular degeneration by over 30 percent
2. Berries and Citrus
Fruits that are rich in vitamin C can help in improving the eye health. Vitamin C prevents inflammation and helps in healing the inflammatory conditions of the eye. Incorporating citrus fruits in your daily diet can keep your vision clear and healthy throughout your life.
Strawberries and citruses are rich sources of Vitamin C which boosts the functioning of our eyes. Apart from this, vitamin C can reduce the risk of cataracts to a great extent. Other foods like broccoli and green peppers can also help in keeping visual impairment at bay.
Blueberries are packed with antioxidants that are beneficial for overall eye health too. You can eat them raw or by combining it in the form of yoghurt. Another magical food that provides numerous health benefits is grapes. Consuming grapes in adequate amounts can protect retinal function in an oxidative stress model of degeneration.
3. Leafy Greens
Spinach and other dark, leafy greens are rich in two antioxidants stored in the macula—lutein and zeaxanthin. The macula is a part of the retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxanthin absorb blue light, which is especially harmful to the retina. These nutrients can also help the eye detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term. Since lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them.
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.
Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hard boiled egg for a snack.
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