Healthy food and a balanced diet are best for your body, including eye health. Foods do not give you back your vision completely, but they can improve your vision or eyesight. The key nutrients which are vital for your ocular health are;
- Vitamin A
- Vitamin B
- Vitamin C
- Lutein and Zeaxanthin
- Omega-3 fatty acids
- Methylfolate 15mg
So, you should eat foods that are excellent sources of these nutrients. Here, we share some important foods which may help you improve your vision naturally.
1. Dark, green leafy vegetables
Dark, green leafy vegetables such as; kale, collard greens, spinach, broccoli, cabbage, etc., contain a dense amount of lutein and Zeaxanthin, vitamin b, and other key nutrients. Lutein and Zeaxanthin are powerful antioxidants and plant pigments. These protect eyes from harsh blue and ultraviolet light. Other key nutrients optimize your eye’s growth.
We all hear from our elder’s carrots are good for eye health. Beta carotenoids are present in the carrots, which are the precursor of vitamin A. You know vitamin A is the most important vitamin for the eyes than others. Vitamin A deficiency causes night blindness.
3. Sweet Potatoes
Sweat potatoes are also rich in carbohydrates, lutein, and vitamin A that support your ocular health.
Fruits contain plenty of nutrients and vitamins, which are important for our body to work efficiently. Citrus fruits contain antioxidants and vitamin C that protect the eyes from macular degeneration and cataracts.
Fish such as; tuna, sardines, mackerel, and salmon are excellent sources of omega-3 fatty acids. These fatty acids reduce the risk of dry eyes, cataracts, and macular degeneration and help to maintain eye health. Some people and vegetarians don’t like to eat seafood; they can get omega-3s by taking fish oil supplements and vegetarian supplements, which contain black currant seed oil, respectively.
Beef is good food that contains a decent amount of Zinc. Zinc is also present in your eyes naturally. It is part of many important antioxidant enzymes, including superoxide dismutase, and assists in synthesizing pigments present in the retina. Zinc lowers the risk of macular degeneration and serious eye problems.
Seeds are rich sources of omega-3 fatty acids, vitamin E, Zinc, and other nutrients. You can use seed oils if you don’t eat seeds.
- Sunflower seeds
- Flaxseed oil
- Black Currant seed oil
Seeds prevent your eyes from dryness and lower the aging process.
8. Nuts and legumes
Nuts are powerhouses of proteins, fatty acids, vitamin E, fibers, and other nutrients. The nuts which may improve your ocular health are;
Legumes like; kidney beans, lentils, and black-eyed peas are the best sources of Zinc and bioflavonoids. They protect your eye retina.
Eggs provide enough vitamin A, vitamin b1 (thiamine), vitamin b12, proteins, and other nutrients. Vitamin A, vitamin b1, and b12 are crucial for maintaining eye health. Vitamin b1 can be used to treat eye inflammation and uveitis. Likewise, vitamin A and b12 reduce the risk of macular degeneration.
Water is the main player in optimizing eye health and structure. Water keeps eyes wet and lubricates them, and prevents dryness. Water deficiency or dehydration causes dry eyes, leading to blurry vision and headaches.
Best foods can’t recover your vision loss completely but can help you to improve your eyesight. Many foods can improve your eyesight; naturally, some of them are described above. Foods provide key nutrients and minerals that are necessary for our bodies. So, we should eat healthy, nutrient-rich foods.