KESEHATAN
Eyes are a blessing of God and eyesight is one of the most fundamental of the five senses. Many people suffer from poor eyesight, distorted vision, or have difficulty seeing objects close up (farsightedness or hyperopia) or at a distance (nearsightedness or myopia). Taking proper care of your eyes, including providing the nutrients they need, plays a vital role in keeping them healthy.
The overall health of our eyes and sight depends on various nutrients like vitamins A and C, omega 3 fatty acids, carotenoids, bioflavonoids, antioxidants and minerals. Including these eye benefiting nutrients in your diet will not only improve eyesight but will also help you to stay healthy.
If you wish to have better eyesight or if your vision is falling rapidly, then consume these amazing super foods to improve your eye health.
Superfoods For Healthy Eyes
1. Carrots
Carrots contain a lot of beta-carotene, which is a precursor for vitamin A. Vitamin A prevents night blindness, helps maintain a healthy and clear cornea, and protects the cells in your eyes and throughout your body.
Carrots also contain lutein, which helps increase pigment density in the macula, the oval-shaped yellow spot near the center of the retina. This in turn protects the retina and lowers the risk of macular degeneration. Carrots are also rich in fiber and potassium.
You can eat carrots as a snack or you can make soups, salads or side dishes.
2. Almonds
Another great super food to improve eyesight is almonds. Almonds are a great source of vitamin E and copper which promote healthy vision and protects the retina. 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.
3. Spinach
The significant role that green leafy vegetables play in eye health is well known. So, if you want good vision and prevent eye problems then you must include spinach into your diet. Vitamin A present in spinach protects your cornea. It also contains lutein which prevent the harmful UV rays from getting to your eyes and damage them. In addition, spinach is rich in zeaxanthin compounds that aid in visual development. Both lutein and zeaxanthin are carotenoids that strengthen the macula (a part of retina) and preserve the sharp vision which is a must for driving and reading.
4. Salmon/Oily Fish
Salmon and other oily fish such as sardines, herring, tuna or mackerel are all rich in omega-3 fatty acids and vitamin D which protect the small blood vessels in the eyes. These nutrients are essential for optimal eye health. They help protect the retina from being damaged and avoid blindness. Omega-3 fatty acids help in maintaining the moisture content in the eyes and eliminate dry eyes.
Experts recommend having two servings of salmon a week. Salmon can be consumed in soup, salad or as the main dish. Other cold-water fish that help maintain eye health are sardines, herring, mackerel and tuna.
5. Sweet Potato
Sweet potatoes contain a good amount of vitamin A, an essential nutrient for the eyes. Vitamin A improves eyesight and also prevents cataracts, macular degeneration and glaucoma. Vitamin A is also required to solve the problem of dry eyes and protect the eyes from both bacterial and viral infections. Sweet potatoes are also rich in beta-carotene, potassium and fiber.
6. Broccoli
Among all other leafy greens, broccoli contains many nutrients that promote eye health. 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.
7. Peppers
For the overall health of your eyes, you must regularly eat a variety of peppers including green, red, yellow, orange, and even purple, brown and black. Peppers are one of the richest sources of vitamins A and C. While vitamin A helps preserve eyesight, vitamin C protects the eyes against cataracts.
At the same time, peppers are also rich in vitamin B6, lutein, zeaxanthin, beta-carotene and lycopene. All these nutrients are essential for maintaining the overall health of the eyes. To include peppers in your diet, you can grill, stuff, steam, bake and stir-fry them. You can also eat them raw as a snack or part of a healthy salad plate.
8. Blueberries
Being an ultimate superfood for beautiful skin, blueberries are also amazing for better eyes and vision. Blueberries are natural antioxidants that ensure proper functioning of the eyes. Blueberries have amazing anti-inflammatory properties that prevent inflammation of the eyes. The vasoprotective as well as rhodopsin properties of blueberries ensure proper cellular regeneration. Another reason why blueberries should be made a crucial part of your diet is that it strengthens the blood vessels that are conjoined at back of eye thereby resulting better eyesight.
9. Avocado
Avocados are also great for your eyes. They contain lutein that helps prevent macular degeneration, cataracts and other age-related eye diseases. They also contain beta-carotene and vitamins B6, C, and E that are essential to enjoy good eyesight and to protect the eyes from oxidative stress damage leading to poor vision.
You can eat avocado as is or add it to salads, dips, soups or sandwiches.
10. Walnuts
Walnuts contain a good amount of omega-3 fatty acids that play an important role in maintaining overall eye health. Also, walnuts contain antioxidants, zinc and vitamin E, which work to combat inflammation and preserve cardiovascular health. Along with walnuts, you can also eat other types of nuts like almonds, hazelnuts, pecans and peanuts.
Eating a handful of walnuts daily can greatly improve the health of your eyes and protect them from many different kinds of vision problems.
11. 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.
12. Strawberries
Strawberries contain a good amount of vitamin C, an antioxidant that the body requires to maintain healthy eyes and keep them free from inflammatory diseases. The different antioxidants present in strawberries can help ward off eye problems like dryness of the eyes, macular degeneration and vision defects.
Three or more servings of strawberries daily can decrease the possibility of age-related eye issues. You can eat strawberries as a great snack, add them to a bowl of cereal or a fruit salad, or in fruity desserts for a healthy sweet treat.
