Good vision and healthy eyes should never be taken for granted. Most people consider their vision to be the most important sense. Some eye diseases such as glaucoma and ocular hypertension can be mitigated and avoided by eating a healthy diet with food full of vitamins and nutrients for the eyes. Tips & diet for eye health are gaining a lot of audience and people are looking forward to reading such content more. In our last blog, we emphasized on the foods that improve eyesight, best food for eye health, nutritious food for eyes, etc. In this blog we will focus on the 10 foods that improve eyesight.
Blueberries
Blueberries are an excellent fruit for eyes. They are loaded with anthocyanin-which is a powerful antioxidant that reinforces the collagen structure in the retina and enhances eye protection. It is also a source of Vitamin C. Eating blueberries daily can enhance the vision and strengthen the blood vessels of the eyes Greater intake of blueberries can significantly reduce the total AMD
(age-related macular degeneration) but not visually significant AMD or cataract. To fully support your eye health, one of the tips & diet is to combine blueberries with dark leafy vegetables like spinach, kale and citrus fruits.
Raw red peppers
When asked, “What vegetables are good for eyes?” One of the names that comes the most is bell peppers. Bell peppers give you the most Vitamin C per calorie. They are among the best natural sources of vitamins and antioxidants. These antioxidants support the blood vessels in your eyes and may lower the risk of developing cataracts. Brightly coloured red peppers are packed with Vitamin A and E which are vital for maintaining corneal health and preventing tissue damage.
Tips & diet: Heat breaks down Vitamin C. For the most eye-healthy punch try snacking on them raw or by lightly cooking them.
Dark Leafy vegetables
Dark leafy vegetables are powerhouse food for vision, primarily because they are rich in lutein and zeaxanthin. Top leafy green vegetables for eye health are:
- Spinach
Spinach is the highest source of lutein, zeaxanthin, vitamin A which is essential for low-light and clear vision.
- Kale
Kale contains the highest amount of lutein and zeaxanthin among other leafy vegetables. A study published in the American Journal of Clinical Nutrition in 2019 reported that increased intake of lutein or zeaxanthin by 10 mg could lower the risk of age-related cataracts by 26%. It is also packed with Vitamin C, which helps strengthen eye blood vessels.
- Broccoli and Brussels sprouts
Broccoli and Brussels sprouts combine with a combination of nutrients: Vitamin A, Vitamin E and Vitamin C. They’re all antioxidants that protect the cells in your eyes from free radicals, a type of substance that breaks down healthy tissues.
Tips & diet: To get the best benefits of greens, cook or eat them with a small quantity of healthy, unsaturated fat(e.g. Drizzle of olive oil or a slice of avocado)
Sunflower seeds and nuts
When people look for the best foods for vision, sunflower seeds and nuts can’t go unnoticed. Sunflower seeds are a top-tier source of Vitamin E. Vitamin E is the one that shields the eyes from age-related eye damage. The AREDS (Age-related eye disease study) showed that a 400 IU/day intake of Vitamin E in the form of supplements which can also contain carotenoids, Vitamin C, zinc and copper could reduce the risk of Age related macular degeneration progression by 25%. Some of the best nuts include almonds, walnuts, peanuts, brazil nuts, hemp seeds, flax seeds and chia seeds.
Tips & diet: Eat raw or dry-roasted nuts instead of heavily coated nuts in sugar or salt.
Citrus fruits
Citrus fruits like oranges, grapefruits, tangerines, Clementines and lemons are the best fruits for eye health. They are the highest source of Vitamin C. In general, Vitamin C is often mocked as “Vitamin See” because of its role in eyes. Vitamin C, a powerful antioxidant is great for your blood vessels and aids in shielding the eyes from free radicals. Vitamin C is vital for creating collagen which is a vital protein required for the support of sclera and cornea. It promotes healthy blood vessel development in the eye ensuring proper nutrient delivery and retinal function.
Salmon and other fatty fishes
Fatty fishes like salmon have a higher source of omega-3 fatty acids-specifically DHA and EPA. Retina requires two types of fatty acids to function well: DHA and EPA and elevated layers of DHA for better functioning. Fatty acids improve the oily layer of the tear film, helping the prevention of dry eye syndrome. In one of the studies it was found out that women who used fatty fishes in their diet were less likely to face eye disorders in the body. Few of the fatty fishes that can be included in the diet for better vision are mackerel, tuna, salmon, black cod, sardines and trout. Omega-3 fatty acids protect your eyes from glaucoma and low levels of these are linked with dry eyes.
Orange coloured foods
Orange coloured foods safeguard your eyesight because of high levels of beta carotene i.e. a precursor of Vitamin A, Vitamin C, zeaxanthin, etc. According to the American Association of Ophthalmology, these powerful antioxidants help slow down the progression of age-related macular degeneration, reduce the risk of cataracts and improve night vision. The essential orange vegetables are sweet potatoes, butternut squash, carrots, apricots, mangoes, orange bell pepper, pumpkins, etc. Sweet potatoes have higher levels of beta-carotene. Carrots are an exceptional source of beta carotene and it is converted to retinol in the body. Retinol absorbs rhodosporin, which is a protein that is used by the retina to absorb light and for clear vision in low-light environments. Squashes are loaded with protective plant pigments. Summer squash has Vitamin C and zinc, whereas winter squashes are filled with Vitamin A, C and omega-3 fatty acids.
Tips & Diet: Always drizzle a little olive oil or toss in some nuts, seeds or slices of avocado for better absorption.
Eggs
Eggs are a great package deal: they contain lutein, zeaxanthin and zinc. Zinc in the egg helps your body to use lutein and zeaxanthin in egg yolks. They are an amazing source of protein and support eye health and strengthen them. They maintain the health of the lens and cornea. Egg yolks also contain a substantial amount of choline which can help slow down glaucoma.
Dark Chocolate
Dark chocolate is high in antioxidants like flavonoids and also a healthy source of iron, copper, magnesium, zinc and selenium which offers eye health benefits. It can significantly reduce intraocular hypertension. Some of the research indicates that consuming flavonol-rich dark chocolate can cause short-term improvements in visual acuity and contrast sensitivity.
Shellfishes
Shellfishes are an excellent source of Omega-3 fatty acids. Shellfish like oysters are an abundant source of zinc, which protects the eyes from sunlight. Zinc helps in the sourcing of Vitamin A from your liver to the retina which is used to make a protective pigment called melanin for the eye.
FAQs
1. What foods are good for eyesight?
Foods such as nuts, seeds, citrus fruits, eggs, green leafy vegetables, cold-water fatty fishes, etc are good for eyesight.
2. Which dried fruits are best for eyes?
Dried fruits such as goji berries, almonds and walnuts are best for your eyes.
3. What are the tips & diet to maintain eye health?
Tips & diet to maintain eye health are to incorporate healthy foods like spinach, kale, eggs, almonds, citrus fruits to your diet.
4. What foods should I avoid for better eye health?
Avoid a diet that is rich in sugar as it can lead to chronic eye inflammation.