It is a gift to be able to see the world unhindered. The eyes are perhaps the most important sensory organs for experiencing the world. Therefore, it is important to eat certain foods to improve eyesight naturally. Eyesight is often affected by heredity, age, and gadget use, but the foods you consume can reduce photodamage. In addition, they keep your retinas and corneas healthy. We have compiled a list of 9 food items that you must include in your diet to safeguard your eyesight in this post. Check them out below!
1: Spinach
Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoids, lutein, and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy.
Add a bunch of lush green spinach to your smoothies. You may add fruits to your spinach smoothie to nullify any grassy or bitter taste. Spinach daal or soup tastes great too! Add baby spinach to sandwiches or a creamy pasta dish to give a little crunch to your food.
2:Eggs
Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it (3).
Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste.
3:Carrots
Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A. Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight (1). Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.
You can find several recipes for carrot soup on storovia . Add them to curries or pair them up with other veggies. Raw carrots offer maximum nourishment since cooking them slightly deteriorates their nutritional profile. Munch on a carrot whenever you get an urge to snack. Or add it to your salads. But remember to drink lots of water. Also, do not overeat carrots as vitamin A can be toxic in high doses.
4:Nuts
Nuts are a great source of healthy fats and vitamin E, which helps reduce inflammation. Research has also confirmed that consuming nuts rich in vitamin E can help prevent age-related cataract formation
You must have a handful of mixed nuts every day to help improve and protect your vision. However, be careful with these small bundles of joy as you can easily go overboard with them.
5:Whole Grains
Whole grains are a great source of dietary fiber, phytonutrients, vitamins, and minerals. Zinc and vitamin E are the two main eye health-promoting nutrients present in them. This helps protect the eyes from oxidative damage and inflammation.
6:Oysters
Oysters are rich in zinc that helps improve eye health. You may consume oysters from a reputed restaurant.
7:Red Bell Pepper
Red bell pepper is a good source of vitamins A, E, and C and zeaxanthin and lutein. These vitamins and phytonutrients are known to protect the eyes from macular degeneration and help maintain good retina health by preventing oxidative damage.
Consume raw, blanched, or sautéed red bell pepper.
8:Broccoli
Broccoli is one vegetable that has numerous health benefits. The vitamins A, E, C, and lutein present in broccoli makes it an excellent food for your eyes. It helps protect your visual health by preventing photodamage and oxidative damage.
Consume roasted or blanched broccoli.
9: Citrus Fruits
The eyes have a high metabolic rate and constantly need antioxidants to flush out toxins produced as a result of metabolic reactions (7). Citrus fruits like oranges, berries, and kiwis are loaded with vitamin C – an amazing immunity booster. It is an antioxidant that helps scavenge the harmful oxygen radicals, thereby protecting your eye muscles from damage. Vitamin C also helps improve the health of the blood vessels present in the eyes.