Those who have poor eyesight should know just how precious the eyesight is. Visual problems can hinder many activities and opportunities that could otherwise have had left an impact on your life. Sadly, 3 out of 4 adults need eyeglasses of one kind or another. Moreover, cataracts are increasingly becoming an endemic problem in certain areas which then leads to billions of dollars being spent each year for operations concerning the disease. As early as today, no matter what the current state of your eyesight is, you should learn to protect your vision and eye health. You can do this by taking precautions or by checking in with your local eye specialist or by changing your diet and lifestyle. There are a lot of foods out there that are rich in vitamins and nutrients necessary for promoting sharp vision and youthful eyes. Here are six foods you can eat to boost your eye health.
1. Fish
Oily fish is rich in omega-3 fatty acids that are not only good for your cardiovascular health, but for your eyesight as well. These fatty acids will prevent dry eyes, macular degeneration, and even reduce the risk of cataracts. Cold-water fish such as salmon, tuna, sardines, and mackerel are only some of the oily fish you can incorporate in your diet to obtain omega-3 fatty acids.
2. Carrots and squash
Basically any fruit and vegetable of the colour ranging from yellow to orange, such as carrots and squash, are rich in the nutrient carotenoid. Carotenoids contain lutein which protects the part of the retina known as macula from damage caused by blue and ultraviolet light. Other foods rich in the same nutrient include cantaloupe, dried apricots, sweet potatoes, and sweet red peppers. Apart from carrots, it is better not to overcook these vegetables as they lose more of their carotenoid content under prolonged heat. Carrots, on the other hand, will retain its maximum benefit even if it is cooked well.
3. Kale
Kale is rich in a number of nutrients including beta-carotene, lutein, and zeaxanthin. All of these nutrients can contribute in one way or another to protecting your eye health such as by preventing macular degeneration and reducing the risk of cataracts. You can either eat the kale fresh as a salad or as a side dish or you can bake the leaves to into kale chips. You can even blend it with some fruits to make a healthy smoothie. Kale is also rich in potent antioxidants that can reduce your risk of developing cancer.
4. Eggs
There are many vitamins and nutrients in eggs including lutein and vitamin A. Vitamin A can protect against night blindness and prevent dry eyes. Lutein specializes in protecting the macula from damage caused by blue light and UV light. Coupled together, both promote eye health and efficient eye function.
5. Almonds
One of the most potent vitamins when it comes to promoting eye health is vitamin E and one of its richest sources is almonds. In fact, most nuts contain great amounts of vitamin E. The reason why vitamin E is great for protecting the eyes is because of its powerful antioxidant properties. Being a potent antioxidant, vitamin E can then prevent free radicals from causing much damage to your cells including those in your eyes. Therefore, snacking on almonds and nuts can help prevent cataracts and macular degeneration.
6. Whole grains
By reducing the glycemic index (GI) in your diet, you can prevent age-related macular degeneration. You can do this by swapping refined carbohydrates for whole-wheat breads and pasta, quinoa, brown rice, and whole oats. Whole grains also contain some amounts of vitamin E, zinc, and niacin which further promote optimal overall eye health.
