One common misconception that exists in people regarding the eye health that with age it is normal to deteriorate or reduction of normal eye health with the comparison to initial or youthful stages of life. Just like your other body organs, even you can keep your eyesight in healthy position irrespective of all ages. In this context, you can take the help of certain foods that benefit your eyesight.
As per the study report conducted by the Age-Related Eye Disease Study or AREDS, the intake of certain nutrients such as vitamins, minerals, proteins, beta carotene, omega 3 fatty acids, etc reduces your risk of developing aging-related eye health decline by the 25% and even more with the consistency.
These nutrients rich foods are the rich sources of antioxidants which help to detoxify or fight against the oxidants which are harmful to your eyes health or eyesight. Moreover, it fulfills the necessity of essentials vitamins which helps in boosting your eyesight and combats different eye-related health issues naturally.
Some aging-related eye health concerns include Glaucoma, dry eyes, poor night vision, cataracts (causes cloudy vision), eye’s macular degeneration leading to a reduction in eyesight, etc.
However, you do not need to panic because with a balanced diet intake in your regular meal you can reduce these eye diseases risk or can even prevent them for the lifetime. An ideal balanced diet is the one which contains a perfect combination of different color foods or rainbow color foods including dairy products, fresh fruits, fresh veggies, fish, eggs, meat, etc.
In this context, you also need to avoid the consumption of certain food items which are considered unhealthy for your eyesight or for the overall eye health. These unhealthy foods include processed meals or snacks, highly saturated fats and foods rich in high sugar content, etc.
10 Foods That Benefit Your Eyesight
Fish oil or the fishes which are the rich sources of omega 3 fatty acids, a very vital nutrient important of good eye health are beneficial for improving your eyesight. You can consider their consumption as a vital part of your weekly diet chart.
Other than this omega 3 fatty acids are known for improving and balancing your overall health. It is good for your heart health, prevents the risk of cancer, stroke and other life-threatening conditions with its essential antioxidant content which fights against the free radicals damaging of your body.
Some common fishes which contain a high level of omega 3 fatty acids include salmon, tuna, mackerel, herring, sardines, trout, anchovies, etc. You can easily avail these fishes either in the market or can order online whichever way is suitable for you.
While buying salmon fish prefer buying only wild-caught salmon, not the farm-raised salmon as it contains more saturated fats and its omega 3 content remains very low. Also, consider trusted sources while buying these fishes.
As per the health specialist for improving your eyesight and overall eye health you should include at least 2 servings of omega 3 rich fishes in your weekly meal. You can even eat more servings as fish is always beneficial for your health in all respect, however, this is the moderate limit that you must follow.
You can mix some veggies as well while preparing these fishes for consumption in order to enhance their taste and nutrient values for your health.
Beef is the rich and healthy source of zinc mineral which is considered vital for improving your eyesight. Also, it helps in delaying aging-related eye health deterioration such as glaucoma, macular degeneration, low vision in the evening, etc.
If you want to increase your eyesight naturally then you must consume beef at least once or twice in a week. Your eyes itself contains a very high level of zinc in its retinal and vascular tissues that surrounds retina.
Though with aging this natural zinc content reduces slowly impacting your eye health however with healthy diet support such as beef it can be well compensated. Apart from beef, other sources of zinc include chicken breasts, pork lion, etc. However, these foods contain zinc at a very low level so beef is only considered as the best zinc source for improving eye health.
Eggs are the rich and healthy source of Vitamin A, a vital nutrient for the eyes health. Vitamin A content of egg helps to protect your cornea, which is the surface of your eyes. Other than the veggie sources of Vitamin A, an egg is considered as an ideal source of this vital nutrient.
Apart from this it also contains lutein, zeaxanthin, zinc, Vitamin E, etc. which are important for your eye health as it protects aging-related eye diseases or eyesight issue. Zinc is known for protecting your retina and prevents dwindling night eye vision problem.
The lutein, zeaxanthin content of eggs protects your eyes against serious damaging or aging-related eye diseases such as cataracts and macular degeneration.
You can prepare many delicious recipes with eggs and include it in your breakfast, lunch, and dinner as well. The best and easiest way of consuming eggs is in its hardboiled form. Add it in your sandwich or prepare a curry out of it, in all the forms it is beneficial for your eye and overall body health.
Green Leafy Vegetables
Green leafy vegetables are the great sources of lutein, zeaxanthin and Vitamin C which are all vital for improving and protecting your eye health. Also, it prevents the risk of aging-related eye diseases.
Some common leafy green vegetables that you can easily avail in your nearby market and include in your daily meals include spinach, kale, and collards. As your body itself cannot prepare the eye health-friendly nutrients such as lutein, zeaxanthin so you must compensate it by consuming it through some external sources.
In this context, this high antioxidant property-rich leafy vegetables play an important role. Prepare a healthy veggie salad, or add them in a snack or prepare a healthy soup or cook them by mixing with other fresh vegetables. Eat these green leafy vegetable at least 5 days in a week if you want to improve your eyesight naturally.
Carrot is the best veggie source of Vitamin A nutrient which is essential for eye health just like the egg yolks. Also, it is rich in beta carotene which together helps to protect your eyes from aging-related vision loss or different eye diseases. Also, it prevents serious eye infection by boosting your eyes health internally.
Carrots are quite good in taste and you can easily avail this at a very cheaper cost in your nearby vegetable market. Eat it directly or make a mixed veggie salad out of it. Also, you can add it in a muffin, soup, snack, etc to increase the taste and health value of these foods.
For improving your eyesight you should consider eating rainbow foods as a different color of food comes from their special nutrient essence. So by including the different color foods, you can ensure eating a balanced diet in your daily meal.
Out of different color fruits and vegetable, sweet potatoes are a vital one which is the powerhouse of nutrients. Its special orange color is a good source of beta carotene which reduces the progression of macular degeneration and aging-related eye health issue.
Once you consume beta carotene-rich foods it is automatically converted into Vitamin A by your body which is another beneficial nutrient for boosting your eye health. It helps to prevent night blindness, dry eyes issue. Also, it protects your eyes aging eye infection or other serious eye conditions.
Apart from sweet potatoes, other sources of beta carotene are deep orange color fruits. For the best result add some olive oil while eating sweet potatoes as it increases the absorbing capacity of your body so that your body can absorb its full nutrient value.
Green Tea is a rich source of antioxidant which helps to protect your eyes against harmful oxidants which can damage its health. Moreover, it can give a kick start for the day to keep your body energetic throughout the day even in your older ages.
People who drink green tea every day have a lower risk of developing macular degeneration and cataracts. Also, it offers protection against inflammation or serious eyes infections with its anti-inflammatory property.
Green tea contains a healthful substance known as catechins which are the powerhouse of antioxidant and anti-inflammatory properties. Apart from green tea, this healthful substance is found in apples, berries, chocolates, and red wine. This is what makes green tea special and different than other teas.
If someone is fond of fruits and concerned about their eyesight or overall eye health improvement then citrus fruits are the best choice. These fruits are rich in Vitamin C, Vitamin E which are all vital for boosting your eyesight.
These antioxidant-rich fruits reduce the risk of developing age-related eye health-damaging to a great extent. It helps to improve the condition of blood vessels that connects to your eyes hence prevents the risk of dry eyes, infection or other serious eye diseases.
So consume any of the common citrus fruits to keep your eyesight strong and protected from deterioration. Some common citrus fruits include lemons, oranges, grapefruits, etc. Eat them, directly or make a fruit juice or add them with other fruits or foods to enhance their taste and nutrient value.
Generally, all nuts and seeds are beneficial for your eyesight or eyes health however in this list, the importance of almonds are quite high and impressive. Almonds are the abundant sources of vitamin E which protects against age-related macular degeneration and cataracts.
Also, it boosts the health of eye vessels or eye tissues and gives protection against the unstable molecules which can cause major damages in eyesight. As per the nutrition specialist, one or two servings of almonds nuts which consist of a ½ cup or 23 nuts is enough to keep your eyesight or eye health in boosted condition.
Also, it will be a readily available tasty snacks option that you can easily carry with you wherever you go. However, while consuming this healthful snacks you need to take care of its servings size as this is also rich in calorie content so its excessive intake can increase your calorie level of the body.
Apart from almonds other nuts which are also the rich sources of Vitamin E includes sunflower seeds, peanuts, and hazelnuts.
Dairy products are another good and natural sources of Vitamin A and zinc mineral which are both vital for improving your eyesight or eye health. Dairy products such as milk, yogurt, etc are rich in these nutrients content.
Zinc is a vital mineral which exists throughout your eyes especially in the retina and choroid. This helps to prevent night vision loss problem of eyes. Whereas Vitamin A protects the cornea of eyes and reduces the risk of eye infections. While choosing dairy products, grass-fed dairy should always be given the first preference as it is more beneficial for the eyes and overall health.
Tips for Maintaining a Healthy Eyesight
Sometimes eyesight or eye health issues are not associated with aging factor, only it occurs due to negligence towards its care and unhealthy lifestyle. These factor impacts the eyes health badly leading to a reduction in eyesight and different eye-related diseases risk increases. In this context, the below-mentioned tips can help you a lot for maintaining a healthy eyesight longer.-
- Quit smoking as it is absolutely bad for your eyes health. Smoking affects your optic nerves and increases the chances of major eye-related issues such as macular degeneration, cataracts, etc.
- If you work on a computer on regular basis then for protecting your eyes from straining and other concerns, from time to time you should blink your eyes, look away from the monitor, wear a protected glasses to protect against the harmful impact of the computer screen or mobile screen on your eyes.
- While going outdoors wear protected sunglasses especially in the hot summer days afternoon time as the sun’s harsh UV rays can directly hamper your eyesight or eye health with its direct contact.
- Wear an eye gear whenever you participate in any sports, or physical activities, hobbies, home projects, etc to give full protection to your eyes against damage caused by an external object.
- Whether you develop or notice any eye issue or not you must visit at least once in a year to the clinic of eyes specialists for a thorough check-up of your eyes condition. This will work as a preventing measure by diagnosing a health concern in its very initial stages if any exists and prevents its major consequence in the later years.
Follow the above-mentioned tips along with including the mentioned list of foods that benefit your eyesight in your diet routine to keep your overall eye health in a good position even in your older age.
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