5 Foods To Boost Eyesight
Eyesight is one of the main requirements for a quality lifestyle. According to a study published by AREDS in 2001, taking nutrients like beta carotene, copper, zinc, vitamin E, and vitamin C reduces age-related eyesight problems/decline by 25%. Moreover, omega-3 fatty acids, zeaxanthin, and lutein also help to enhance eye health. Thus, if you are curious about how to improve eyesight by changing your eating habits, read on.
Seafood
Seafood items, especially fish, are good sources of omega-3 fatty acids. It is best to choose oily fish. Oily fishes are the ones with oil in the tissues and gut. Consuming such fish will add omega-3 oil to your diet. The best fish for improving your eyesight are tuna, sardine, anchovies, herring, trout, mackerel, and others. Fish oil is proven to reverse several symptoms of weak eyesight, dry eye, and others.
If you have a cataract or have a higher chance of cataract, try consuming oily fish, as they can protect against cataract symptoms. Pregnant women can take omega-3 supplements to improve the vision development of the unborn child. Fatty fishes also help to enhance retina health. Those who regularly consume fatty fish or omega-3 supplements are 40% less likely to experience macular degeneration. The omega-3 also helps to facilitate fluid drainage and avoid glaucoma.
Shellfishes are also helpful for eyesight improvement. In addition, oysters and crabs are rich in zinc, which helps to reduce the risk of AMD.
Nuts, legumes, and seeds
Nuts have a high amount of omega-3 fatty acids and vitamin E. These nutrients help to reduce the effect of several age-related vision problems. The best nuts to add to your plate for good eyesight are cashews, peanuts, walnuts, and Brazil nuts. Lentils, peanuts, and hazelnuts are some legumes that are good for your eyes. They have high amounts of vitamin E, which reduces the risk of many long-term eye problems like cataracts, AMD, and others.
Seeds are also similarly good for your vision. The best sources to add are hemp, chia, and flax. Many seed-based oils like sesame oil are also good for your eyesight. Sesame oil adds flavonoids, dietary fibre, vitamins, omega-6 fatty acids, and phenolic antioxidants to your plate. These are proven to be a stimulant for good eyesight.
Water
Water has almost zero nutrients, and people usually do not consider water to be an essential part of a healthy diet. However, fluid is very vital for good body functioning. In addition, consuming adequate water helps to reduce dry eye symptoms. Dehydration can lead to blurry vision, and chronic dehydration can increase blood pressure, which is not ideal. In addition, blurry vision caused by dehydration can lead to headaches. Using eye drops can reduce the symptoms, but it is vital to consume water to improve eye health.
Most fruit juices can help reduce dehydration, but high-sugar drinks can increase blood sugar. Diabetes can also reduce eye health. Carbonated soft drinks have high sugar levels and less potassium and cannot effectively reverse dehydration. Alcohol does not rehydrate you. Moreover, alcohol can cause permanent eyesight damage, reduced brain-eye communication, optic nerve problems, and other eye problems.
Fruits and vegetables/greens
Citrus fruits are rich in vitamins C and E, essential for fighting eye damage. The best citrus fruits to try are grapefruit, lemons, and oranges. In addition, colourful fruits like berries, black currants, plums, apples, and others have carotenoids. Carotenoids improve retina health and optic nerve functioning. Lutein and zeaxanthin in carotenoids improve visual performance, enhance contrast, reduce glare discomfort, and improve vision range.
How to improve eyesight with fruits?
- Oranges – fights cataract and improves hydration
- Apricot – delays ageing of eye muscles
- Avocado – improves night vision
- Papaya – improves eyesight
- Mango – reduces eye dryness and other symptoms of weak eyesight
- Blueberry – reduces artery blockages in the retina and improves circulation
Green leafy vegetables have carotenoids which are good for eye health. Choosing fruits and vegetables rich in vitamin A will help improve retina functioning and light absorption. Vitamin A is rich in fruits and vegetables that are red, yellow, or green. The best vegetables for your eyesight are
- Greens – prevents macular degeneration
- Carrots – reduce the risk of degenerative eye diseases
- Broccoli – prevents retinal oxidation
- Garlic – prevents eye infections
- Brussels sprouts – reduce dry eyes symptoms
- Green peas – prevent cataracts and protect eyes from damaging lights
- Red peppers – good for circulation to the eyes
- Red cabbage – reduces cataract risk
Milk
Milk plays several distinctive roles in improving your eye health. The first element is the high levels of vitamin A, which is helpful/beneficial for the skin and eyes. It helps in the generation of eye tissues and improves retina health. Thus your eyes will be more efficient in detecting colours and light. Skimmed milk will have very little vitamin A; therefore, remember to use regular milk. The calcium in the milk improves brain-eye communication. It facilitates better transmission of signals between your brain and eyes. Finally, milk protein rhodopsin helps improve light vision and brain-eye communication.
If you are planning to consume milk as milkshakes or chocolate milk, make sure to reduce sugar. Increasing your blood sugar level is not good for your eyesight.
Remember that any of the above nutrients are best consumed as their natural source. Omega-3 fatty acids from fish and capsules are not the same. Even if all-natural, the pills will have preservatives and other chemicals, which might/might not affect your health. Canned fish, fruits, or vegetables are not as healthy as fresh ones. Thus, doctors usually recommend going local. Blueberries are good for eyesight, but if you live in a region where blueberries are not harvested, please avoid them. Any imported blueberries would be sprayed with preservatives and transported for days to reach you from faraway countries.
Moreover, several other health conditions can also reduce your eye health. For instance, blood pressure, diabetes, and certain medications can affect your vision health. Thus, make sure to have overall good health by managing a good and balanced diet. The term ‘balanced’ is quite essential while altering your diet.
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