Eyes are an important part of the body and so it is absolutely essential to take good care of your eyes. There are many ways to take care of your eyes. Eating eye healthy foods can help you to keep your eyes healthy. Healthy eyes will prevent age-related eye diseases like vision loss, dry eyes, cataract and other macular degeneration. In this post, we talk about How To Improve Eyesight Naturally With Food.
Today, we will look at the foods which will help us have a good and healthy eyesight.
How To Improve Eyesight Naturally With Food.
1. Carrots.
Almost all of us are aware that carrots are rich in beta-carotene, which helps in boosting or promoting eye health. Beta-carotene, which is converted into Vitamin A, gives the food the orange color which is good for the retina and eyes.Vitamin A helps in preventing any serious eye infections or any other eye conditions.
Carrots are easy to eat and thus should be included in your salads, soups, vegetables, carrot rice etc. Get your children to eat carrots regularly in their diet. You can even snack on carrots in the evening.
2. Dark leafy vegetables.
Green leafy vegetables are loaded with carotenoids, lutein and zeaxanthin, which is extremely good for the eyes. They help in protecting the vision and retina. Leafy vegetables like spinach, kale etc are loaded with antioxidants, which are good for the eyes. These antioxidants lower the risk of developing macular degeneration and cataract.
3. Oily and fatty fish.
Fish like salmon, tuna, mackerel, sardines, trouts etc are rich in DHA, a type of fatty acid which is very good for the eyes. The omega -3 fats are healthy fats which help in promoting eye health. Further, they prevent dry eyes, macular degeneration and other eye diseases. It is good to regularly incorporate omega -3 rich fish in your diet.
4. Almonds.
Almonds are rich in Vitamin E which is good for the eyes. A handful of almonds (which is half an ounce) daily can help in keeping your eyesight healthy. Other than almonds, peanuts, sunflower seeds and hazelnuts are also high in vitamin E, which is good for the eye health. Including nuts like almonds and other nuts in your daily diet will help in preventing many eye diseases.
Give your children and family members to eat almonds daily. They can be eaten plain or in salads, soups, cereals, porridge etc. Remember almonds are high in calories, so eat them appropriately.
5. Eggs.
Egg yolk consists of Vitamin A, lutein, Zinc and Zeaxanthin, which are extremely good for the eyes. Eggs are loved by most of us and can be easily included in our breakfast, lunch or dinner. Egg yolk helps in preventing many eye diseases.
It is important to know that once the egg yolk is heated, the lutein and zeaxanthin gets damaged. Cook your eggs as little as possible to enjoy its full nutritional benefits.
6. Sweet Potatoes and Yams.
Almost all bright orange colored fruits and vegetables get their color from beta-carotene and vitamin A, which is very good for the eye health. Sweet potatoes and yams are loaded with Vitamin A which is good for the eyes. You can include yogurt, milk and cheese in your diet in appropriate quantities. Dairy products have a good amount of calories and so it is good to consume them appropriately.
7. Beans.
Beans, legumes and lentils are loaded with Zinc and vitamin A, which help in strengthening the eye tissues and retina. You can add beans in stews, soups, salads or any other dishes. It is good to include beans in your regular diet.
8. Citrus fruits and berries.
Citrus fruits are loaded with Vitamin C, which helps in the prevention of eye diseases. Berries like blackberries, blueberries and bilberries are loaded with antioxidants like anthocyanins, which have high anti-inflammatory properties.
Some of the other tips for maintaining good eye health are listed below :
- Eat a healthy and well-balanced diet.
- Use sunglasses to protect your eyes from harsh sun rays.
- Take regular breaks while working on computers.
- Maintain a healthy weight.
- Women should always wash their eye makeup before sleeping.
- Avoid wearing contact lenses for long durations and always remove them before sleeping.
- Get good 8 hours of sleep and give your eyes proper rest.
- Place cucumber slices on your eyes to reduce the puffiness and tiredness of your eyes.
- Blink often while looking at the computer screen so that your eyes don’t get dried up.
Eating a healthy diet with fresh fruits, vegetables, lean meats etc., will always boost your health. Stay away from high sugar, oily food and processed foods. Ensure that you inculcate good healthy eating habits in your children.
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