We know that the means to achieve overall good physical health is to watch what we eat and maintain a healthy diet. A healthy diet is crucial for the well-being of your cardiovascular health and also enhances immunity and energy. But did you know that what you eat could also play an important role in determining the condition of your eyesight?
The consumption of certain nutrients has been linked to better eye health, which in the long run can lead to prevention of eye diseases like age-related macular degeneration, dry eyes and even cataract. Some of these nutrients are Omega-3 fatty acids, Vitamin A, E and C, Zinc, Lutein and Zeaxanthin. The Eye Consultants team has compiled a list of foods that contain a high amount of these nutrients to help you embark on a journey to better eye health.
- Carrots: We decided to start with the most predictable food item on the list. Growing up, you’ve probably always heard your parents tell you to eat your carrots, because they are good for your eyes. Like most things in life, they were right about this one as well! Carrots are a rich source of Vitamin A, a component that helps you see better in the dark and thus linked to avoiding night blindness. Carrots also contain beta-carotene, which is a storehouse of eye vitamins. The next time you think of passing on the carrots, just remember how good they are for your eyes.
- Nuts: Nuts are loaded with Vitamin E, a component that battles molecules that destabilize healthy tissues. Regular consumption of food rich in vitamin E can help prevent age-related macular degeneration and even cataract. Almonds, sunflower seeds and hazelnuts are great sources of Vitamin E. They also taste amazing when added to your morning cereal.
- Fish: Tuna and Salmon are fish that are high in Omega-3 fatty acids, which is key to visual development and normal functioning of the retina. The presence of high content of Omega-3 fatty acids in most fish, help the eye to retain moisture and thus aid in the prevention and potential reversal of dry eye. Cod liver oil is a supplement that is rich in Omega-3 fatty acids as well. However, if you are not a fan of seafood, you can get your dose of Omega-3 Fatty Acids by consuming, flax seeds, chia seeds and soybeans.
- Eggs: Eggs are a powerhouse of vital nutrients that protect the eyes. Eggs contain Zinc, Lutein and Zeaxanthin, which help protect the eye from eye damage over the years like age related macular generation and cataracts. Zinc also enhances the overall health of the retina.
- Leafy vegetables: If fish and eggs are not part of your regular diet, you can get your supplement for eye care by consuming green leafy vegetables. Veggies like Kale, red peppers and Spinach are packed with Lutein and Zeaxanthin, essential components of the visual system, which aid in reducing the effects of glare and enhancing contrast.
- Oranges: Fruits that contain citrus like oranges and lemon, are packed with vitamin C, another vital component in regulating eye health. Vitamin C plays a crucial role in protecting the blood vessels in the eye and also the capillaries in the retina. Vitamin C also helps in prevention of vision loss. Oranges and other citrus fruits, thus contain important antioxidants that help retain eye health.
- Water: We all know how water helps prevent the body from reaching a dehydrated state. In a similar manner, water also helps the eye stay hydrated and helps stabilize the fluid content in the eye. This fluid washes away particles that irritate the eye and also prevents dry eye, blurred vision and eye irritation.
The doorway to good health, surely starts with what is on your plate. The next time you sit down for a meal, make sure you load up with healthy food that is good for your eyes!