Know all about how super foods helps to eyes health. maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions.
All things bright and beautiful, all creatures big and small; All things wise and wonderful, yes the eyes see it all!
The above lines are a reminder that our eyes are the windows to the world.
Unfortunately, we tend to exploit and overuse them by engaging ourselves in computer and mobile screens for longer hours.
It is important to realize that our eyes need rest too, it is very important to take care of your eyes and keep them healthy in order to reduce the risk of developing eye conditions like cataract, glaucoma, poor night vision and dry eyes.
Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions.
Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants.
Eye conditions that you may be able to prevent with a healthy diet include cataracts, which cause cloudy vision; age-related muscular degeneration, which can limit your eyesight glaucoma; dry eyes; poor night vision, etc.
These antioxidants ward off oxidants that can affect your health in negative ways. Your eyes need many types of antioxidants to stay healthy. These include lutein, zeaxanthin, vitamins A, C, E, beta-carotene, omega-3 fatty acids, and zinc.
A balanced diet is best created with a variety of proteins, dairy, fruits, and vegetables.
Try to eat a rainbow during your day, incorporating many types of foods in many different colors. You should limit consumption of unhealthy foods that are processed, contain saturated fats, or are high in sugar.
Here are seven of the best foods for your eyes. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.
A Fish, especially salmon is one of the best foods to maintain eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes. Fish is readily available in the market. Consider including fish into your meal plan a few days a week.
There are few things to keep in mind while buying salmon – choose a wild-caught version instead of farm-raised salmon. That is because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon.
Salmon and most fish can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.
As rightly said, “Sunday ho ya Monday Roz Khao Ande”. Eggs are extremely versatile and can work for breakfast, lunch, and dinner 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 and also helps eyes to see at night.
The retina is the back of the eye. Try making different types of omelets, half fry, Sunny Side up or boil them. Eat them as you want.
3. Dairy Products
Now there is no reason for you to avoid that glass of milk. Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver.
Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts.
Dairy from grass-fed cows provides the most benefits. Dairy products can be consumed throughout your day. You can drink a glass with a meal or cereal. A yogurt is a healthy option for breakfast or as a snack.
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions. Carrots are easy to eat on the go.
Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It is extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts.
Lutein and zeaxanthin are not made in the body, so you have to incorporate them into your diet.
A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it is recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.
To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.
Tips for Eye Health
It is important that you take care of your eyes on a regular basis to maintain eye health. Eating eye-healthy foods is not the only way to protect your eyes.
Other ways you can keep your eyes healthy include visiting an eye doctor every one to two years, wearing sunglasses when outdoors, avoiding smoking, maintaining a healthy weight, wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities and managing blood sugar.
Warning Signs for Eye Health
Possible symptoms that a person may be experiencing vision trouble include frequent changes in visual clarity, seeing distorted images, seeing floaters or flashes in the field of vision and reduced peripheral vision.
Eyes undoubtedly are nature’s most valuable gift to mankind and it is our prime responsibility to take care of them well.
If you have gone through the article carefully, you must have got a few excellent tips for maintaining good eye health.
For more on health and nutrition, talk to our Possible Nutritionist today. The first consultation is on us.