Consuming foods that are rich in nutrition and protein is very important in having a healthy vision and you must be conscious about what foods you are including in your daily diet. One must definitely consume a rainbow diet full of diverse fruits, vegetables and whole grains. Ensuring the well-being of our eyesight is of great importance and the role of the foods we choose to consume cannot be underestimated in safeguarding our vision.
Health experts also suggested that consuming foods rich in nutrients can also serve as a formidable defence against age-related eye conditions, preserving their functionality.
Read: How to keep your eyes healthy?
According to Dr Ajay Sharma, Chief Medical Director at Eye Q, “Foods rich in antioxidants like carrots, spinach, and sweet potatoes foster excellent eyesight and act as a shield against night blindness and cataracts. Also, leafy vegetables like kale and spinach serve as a defence against harmful high-energy light waves and effectively diminish the threat of macular degeneration. Incorporating fatty fish like salmon and mackerel into your diet can help to a great extent in combating dry eyes and lower the susceptibility to glaucoma.”
The inclusion of Vitamin C-rich citrus fruits and berries into your diet contributes significantly to the prevention of cataracts and the maintenance of robust blood vessel health in the eyes. Further, age-related eye conditions can also be cured by adopting nuts and seeds, such as almonds and sunflower seeds as they are extremely high in Vitamin E. Prioritizing foods rich in zinc, like beans, is pivotal for sustaining the health of the retina. Therefore, one should always prefer to consume healthy foods which will definitely foster a lifetime of excellent eye health.
Foods to be chosen for Healthy Vision
Dr Rishi Raj Borah, Country Director – India at Orbis, suggested the following 10 must-have foods for healthy eyes –
Carrots
These are naturally high in Vitamin-A, which is essential to promote healthy vision and keep your eyes free from any kind of disease.
Spinach
This leafy green vegetable is particularly rich in lutein and zeaxanthin, antioxidants that help protect the eyes from harmful UV rays.
Sweet Potatoes
Rich in beta-carotene, sweet potatoes are really good for your overall eye health thereby, preventing any kind of diseases.
Salmon
These are rich in Omega-3 fatty acids which are essential to reduce the risk of age-related macular degeneration, the leading cause of vision loss in older adults, and dry eyes.
Eggs
These are rich in lutein and zeaxanthin which are also quite helpful for maintaining proper eye health.
Citrus Fruits
Fruits like Orange and grapefruits are rich in vitamin C, which can definitely lower the risk of developing cataracts.
Almonds
These nuts are high in Vitamin E, which also helps in preventing cataracts and other harmful eye diseases.
Blueberries
These berries are loaded with antioxidants which help in reducing eye fatigue and improving vision.
Broccoli
Packed with the richness of vitamin C, beta-carotene and vitamin B2, broccoli contributes to healthy eyes.
Dark chocolate
This chocolate has a high amount of cocoa which can improve blood flow to the retina, enhancing visual function.
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