How often do you give thought to your eyesight? I bet a number of us do not consider our vision until it becomes blurry, or we feel some discomfort at our head region, all these can however be prevented and kept at bay by taking mindful steps about the foods we eat.
Below are Eleven foods highlighted for healthy eye:
Fish
Fishes are a rich source of Omega 3 fatty acids. Omega 3 fatty acids also known as DHA helps in protecting the eyes and reducing the risks of eye pressure, glaucoma, and macular degeneration, which is the most common form of blindness in older people. Examples of fish that can be eaten is Salmon, tuna, mackerel, and other oily fish.
Eggs
The egg is full of antioxidants like zeaxanthin and lutein, which are beneficial to the eyes. They help reduce the risk of cataract and macular degeneration. The egg yolk contains vitamin A which protects the cornea. The cornea being the clear outer layer at the front of the eye that helps your eye focus light so you can see cclearly.
Nuts
Be it walnuts, cashews, peanuts, almonds, or lentils, their richness in omega-3 fatty acids and vitamin E makes them highly beneficial for your eye health.
Citrus fruits
Citrus fruits are full of vitamin C, which is rich in antioxidants. Vitamin C helps to counter the risks of cataracts and macular degeneration caused by free radicals like sun rays, fried foods, tobacco smokes amongst others.
These fruits include oranges, tangerines, grapefruit, lemons, tomatoes, strawberries etc.
Green leafy vegetables
Green leafy vegetables like spinach, kale, and collards contain Lutein and zeaxanthin, two of the most essential antioxidants for eye health.
These antioxidants are stored by Macula, the part of the eye, helpful in protecting the eye from damaging light. They also play an important role in maintaining blood flow to your eyes.
Whole grains
Whole grains are simply grains that have all three parts intact- Endosperm (the middle layer of the grain, mostly made up of carbs), Germ (inner layer which has vitamins, minerals, protein, and plant compounds) and Bran (the hard, outer shell which contains fiber, minerals, and antioxidants), in contrast to refined grains, which retain only the endosperm. Examples are Brown rice, whole oats, whole wheat bread, pasta, quinoa, sorghum etc.
Whole grains can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for whole grains.
Meat and other protein sources
Protein from meats such as beef, chicken, turkey, etc or pork can be very beneficial to your eye health. Beef is rich in vitamin A and zinc, both of which are helpful to your cornea (the transparent protective outer layer of the eye that covers the pupil) and your retina. Chicken, turkey, and pork are also good sources of zinc.
Legumes
Legumes like green beans, kidney beans, black beans, are good sources ofbioflavonoids and zinc. These two can help protect the retina and lower the risk of developing macular degeneration and cataracts. They are a good source of fibre, and zinc too. Zinc helps to protect the eyes from damage from light.
Carrot
I recall when I was young, mama always emphasised carrot as one of the must eat fruits. She is not wrong. Carrots are good for your eyes. They are root vegetables, and are a great source of vitamin A, which is important for keeping a clear cornea.
The crunchy root veggies get their bright orange colour from beta carotene, which is essential for vitamin A production in the body.
You already know you are getting carrots on your next grocery shopping.
Water
Although water cannot be classified as food, drinking plenty of water can help prevent dehydration, which may ultimately reduce the symptoms of dry eyes.
Rida Bitters
Rida bitters is an herbal bitters that can also help support eye health. It is a perfect mix of carefully selected Herb and Root Extracts which does the key work of eliminating Oxidative Stress.
Rida helps to increase your body’s levels of antioxidants and decrease the formation of free radicals.
Eating a varied diet as enumerated above is enough to ensure you get sufficient and right nutrients for your eye health.
