A healthy diet is not only important for your overall well-being, it is just as crucial for your optic health as well. Our eyes need nutrients to keep sight woes at bay.
Eye diseases such as cataracts and age-related macular degeneration are the leading causes of vision loss among older adults. However, one can improve their chances of dodging these diseases if they feed their eyes the right type of diet.
Although you need to protect your peepers from UV rays and blue light, the food on your plate also factors in when determining your eye health.
Foods for healthy eyes
If you wish to have a good vision later in life, you have to be mindful of what you eat. Sticking to a healthy diet might even delay the onset of some common age-related vision problem such as presbyopia which needs you to wear reading glasses.
Here are the foods that will help you in your journey of healthy vision.
Kale
Kale is the best food to consume for your peepers as it is rich with nutrients, minerals and vitamins. It contains lutein and zeaxanthin nutrients which reduces the risk of age-related ocular diseases or chronic eye conditions. Other rich sources of lutein and zeaxanthin are green leafy vegetables such as spinach, broccoli and peas.
Carrots
Carrot is the go-to food when it comes to improving your eye health. Rich in Vitamin A, it helps the ocular surface and reduces the risk of contracting eye infections. You can munch them on the go, bite them in salad or have a chilled glass of carrot smoothie on hot summer days.
Fishes
Fishes, especially salmon are a great source of omega-3 fatty acids. They are good for your brain, your hair and of course your optic health. They aid in visual development and a sound retinal health. Try incorporating fishes in your diet at least twice a week.
Other than salmon, you can also treat yourself with sardines, mackerel and tuna. They will also prevent the risk of dry eyes.
Oranges
Citrus fruits such as oranges are packed with the goddess of vitamin C which is the primary nutrition for healthy eyes. They strengthen the tiny blood vessels in the retina and support smooth functioning of your eyes.
Eggs
Eggs have everything that your eyes need. From vitamin A, zinc, lutein to zeaxanthin, eggs have all the eye nutrients to nourish their health and improve their efficiency. Where lutein and zeaxanthin will reduce your risk of eye conditions, zinc will help you see better at night.
Tips to healthy eyes
A healthy diet backed by a healthy lifestyle is the ultimate way to nurture your peepers. So while you are munching super healthy foods, make sure you also adopt the following habits.
Eye exercises
To strengthen your eye muscles, some eye exercises or yoga will help. Changing focus from time to time will add to the flexibility of your peepers and also halt the progression of ongoing vision problems.
Limit your digital consumption
Our digital devices emit wicked blue light that affects the retina by targeting the tiny cells inside it. Over time, you will be at a higher risk of developing age-related macular degeneration and no amount of healthy foods will help.
In case your eyes are overly sensitive to the screen light, you may choose to wear blue light blocking glasses. They will filter out the blue waves and protect your eyes from the harmful effects of screen time.
Have regular eye exams
Keeping tabs on your eye health and spotting minor vision changes is not possible without having regular eye tests. Make sure you schedule an eye exam at least once a year or more if you wear corrective glasses or older than 60.
Quit smoking
Smoking can dramatically increase the inflammation levels inside your eyes and thereby causing destruction of the retinal cells. This could lead to cataracts, age-related macular degeneration, dry eye syndrome or even complete vision loss.
Wear sunglasses
The most damage that happens to our eyes is because of the UV radiation. It causes irreparable damage to the macula and thereby ruining our central vision.
No matter how healthy your diet is, if you leave your eyes vulnerable to the notorious UV rays, your vision is bound to decline. Make sure you wear sunglasses that give 100% UV protection. You can get superior quality affordable glasses in the UK if you search online.
The takeaway
Food can only help your eyes as long as you have a healthy lifestyle. It is important to indulge in healthy eating and lifestyle habits to secure better vision for the future.