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They say the eyes are the windows to the soul, but did you know your plate could be the key to keeping those windows clear? With screen time at an all-time high, and environmental factors like pollution and blue light affecting our eyes, it’s more important than ever to eat right for better vision. From leafy greens to juicy fruits, certain foods are power-packed with nutrients that protect your eyes from age-related damage and boost overall eye function.
To know which foods are good for maintaining good eye health, here are five foods that should have a place in your diet.
1. Carrots
Carrots are one of the most identifiable foods for eye health, and quite rightly so. They contain high amounts of beta-carotene, which is a form of vitamin A which aids the normal operation of the retina and other parts of the eye. Night blindness and dry eyes may show up as a consequence of a deficiency of vitamin A, where carrots can help.
How to Eat Them: Eat raw carrot sticks. You can blanch them to eat them for better absorption of vitamin A. Use them in your salad or sprinkle them into soups and stews to get a good amount of eye protection.
2. Leafy Greens: Kale and Spinach
Kale and spinach are rich in two types of antioxidants, lutein and zeaxanthin, which filter out the harmful high-energy blue wavelengths of light. These carotenoids can be present in the retina, where they protect and sustain healthy cells.
According to the National Institute of Medicine study revealed that consumption of these greens lowers the chances of cataracts and age-related macular degeneration (AMD), one of the main causes of eye-related disability among the elderly.
How to Eat Them: Sautee briefly in olive oil, as this allows your body to use fat-soluble nutrients more efficiently. Use it in salads, sandwiches and even in dips.
ALSO READ: Raw vs Cooked Carrots: Which Should You Eat for Optimal Health?
3. Eggs:
Eggs contain an abundance of lutein, zeaxanthin, Zinc and vitamin E, which are essential antioxidants for the eyes. Most of these nutrients are found in the egg yolk. The presence of zinc keeps the retina in good health and possibly gives better night vision, too.
How to Eat Them: Toss a soft-boiled egg in your salad or go with a scrambled one in the morning to begin your day with an eye-friendly note.
4. Citrus Fruits:![foods for good eye health]()
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Oranges, lemons, limes, and grapefruits are rich in vitamin C, which is a strong antioxidant that could slow the cataract and AMD attacks. Vitamin C boost helps to maintain good blood vessels in the eyes and fight inflammation.
How to Eat Them: Eat oranges for vitamin C goodness as well as an added dose of fibre. As for lime and lemons, use them in a glass of warm water in the morning or add a segment of citrus-y fruit to your yoghurt or even in your smoothies.
ALSO READ: Benefits Of Beta Carotene For Cognitive Health
5. Fatty Fish
Fish, such as salmon, mackerel, sardines and tuna, are high in omega-3 fatty acids and they maintain the oily outermost layer of the eye. It is a layer that keeps your eyes moist and comfortable. It is suggested that omega-3s can prevent the occurrence of dry eye syndrome and also decrease the risk of AMD.
A 2022 study on JAMA Ophthalmology revealed that individuals with an increased omega-3 intake experienced a decreased risk of about 25% of dry eye symptoms.
How to Eat Them: Have a grilled salmon laced with lemon and herbs, or have a tuna sandwich made using sourdough or whole grain bread for more nutrition.
6. Sweet Potatoes and Pumpkins
These yellow colored foods are also rich in beta-carotene, just like carrots. They also contain loads of vitamin E, another powerful antioxidant that may help to promote good vision.
Sweet potatoes are also beneficial in enhancing vision at night as well as preventing the development of vision and eye-related infections.
How to Eat Them: Prepare sweet potato wedges or a pumpkin soup with cream, both are healthful, nourishing meals for the eyes.
7. Nuts and Seeds
Vitamin E and omega-3 fatty acids-containing foods include almonds, walnuts, flaxseeds and chia seeds. Vitamin E in these nuts prevent oxidative reactions of the eye cells under the influence of free radicals that may result in cataracts and loss of sight.
How to Eat Them: Have a handful of soaked nuts and consume seeds as snacks. Seeds can be added to your oats, too.
ALSO READ: From Boosting Brain Health To Improving Heart Functions, 7 Reasons To Include Fish Oil To Your Diet
Conclusion
Eyes are hard-working every day, so you should give them what they deserve. Although no food can be consumed as one loses their sight, a well-balanced diet containing the above-mentioned nutrients can go a long way in taking care of the eyes, ensuring they are not damaged and preserving your eyes as you advance in age. Include them in your diets and you will feel and see better in no time.