If you eat foods that include a variety of vitamins, nutrients, and minerals, referred to as antioxidants, you may be able to prevent serious eye diseases.
It is best to have a range of proteins, dairy products, fruits, and vegetables in a balanced diet. Try to incorporate a rainbow’s worth of foods into your diet throughout the day. Limiting your intake of processed, saturated fat, and sugar-rich unhealthy foods is a good idea.
Fish
Salmon in particular can be a fantastic item to eat for eye health. Omega-3 fatty acids are found in seafood like salmon. These fats are “healthy.” The health of the retina in the rear of the eye and the development of vision are both influenced by omega-3 fatty acids. They can aid in preventing dry eyes as well. Think about including fish in your menu a few times per week. When purchasing salmon, choose wild-caught rather than farm-raised varieties. This is due to the fact that salmon raised on farms contains fewer omega-3 fatty acids and more saturated fat. Most fish, including salmon, can be broiled or grilled. For a quick and tasty dinner, try seasoning it with fresh herbs, lemons, salt, and pepper.
Eggs
Eating eggs is excellent for maintaining eye health. Vitamin A, lutein, zeaxanthin, and zinc are all essential for maintaining eye health and are found in egg yolks. The cornea, eye’s exterior, is safeguarded by vitamin A. Significant eye diseases including age-related macular degeneration and cataracts are less likely to develop when lutein and zeaxanthin are consumed. The retina benefits from the presence of zinc. The retina is located at the eye’s rear. Zinc also improves night vision. Eggs can be used for breakfast, lunch, or dinner and are incredibly adaptable. Hard-boiling eggs is a quick and easy way to enjoy them. Test them in sandwiches and salads. Even a hard-boiled egg works as a snack.
Almonds
Like other nuts and seeds, almonds are typically beneficial for eye health. Vitamin E is present in almonds. These nutrients protect against erratic chemicals that attack healthy tissue. Regular vitamin E intake can help prevent cataracts and age-related macular degeneration. The recommended daily intake of vitamin E is around 22 international units (IU), or 15 mg. Almonds provide 11 IU in a serving of around 23 nuts, or 14 cups. Sunflower seeds, hazelnuts, and peanuts are a few additional nuts and seeds that are high in vitamin E. Almonds make a great snack at any time. They taste good in salads, yogurt, and breakfast cereal. Just keep an eye on the serving size.
Dairy
Milk and yogurt, two dairy items, can be excellent for your eyes. Both zinc and vitamin A are present in them. Zinc helps transport vitamin A from the liver to the eyes, protecting the cornea. The retina and the choroid, which are the vascular tissue under the retina, contain the most zinc in the eye. This essential mineral aids in cataract prevention and night vision enhancement. The healthiest dairy comes from cows who are fed only grass. You can eat dairy products at any time of the day. You can add it to coffee, tea, breakfast cereal, or a glass of water to drink with a meal. Another nutritious choice for breakfast or a snack is yogurt.
Carrots
It is commonly known that carrots are beneficial for eye health. Carrots contain beta-carotene and vitamin A, just like egg yolks do. The eye’s surface benefits from vitamin A and beta carotene, which can also help avoid major eye problems including infections. It’s simple to consume carrots on the run. Keep a bag of baby carrots on hand for a mid-day or late-night snack. To add some extra nutrition to salads and soups, shred them up and mix them into the batter for muffins or pancakes.
Kale
Because it contains so many essential vitamins, minerals, and nutrients, kale is frequently referred to as a superfood. It is very beneficial to eye health. Lutein and zeaxanthin, antioxidants that are also present in eggs and other foods, are present in kale. Serious eye diseases like cataracts and age-related macular degeneration may be avoided with the aid of these nutrients. You must include lutein and zeaxanthin in your diet because they are not produced by the body. There is 11.4 mg of lutein in 100 grams of kale, and it is advised that you consume 10 mg of lutein daily. Red peppers and spinach are additional lutein-rich vegetables.
Oranges
Vitamin C, which is essential for eye health, can be found in oranges and other citrus fruits. The vitamin supports healthy blood vessels in your eyes and is primarily found in fresh fruits and vegetables. Along with other vitamins and nutrients, it can help prevent the onset of cataracts and age-related macular degeneration. Oranges can be consumed in the form of orange juice, peeled as a snack, or added to a fruit salad.
Budhha’s Hand
Buddha’s Hand, one of the strangest-looking fruits, is very beneficial for eye health. This fruit should be a part of your diet if you want to improve your vision because it is high in vitamin C and helps to protect the capillaries in the retina.
First published on: 28 Nov 2022, 10:23 IST
