Keep your eyes sharp and healthy with these 10 food items
According to a new research published in the medical journal Ophthalmology, myopia, or short-sightedness, will affect half the world’s population by 2030, and can emerge as the primary cause of blindness. With the number of hours that are being spent in front of the screen, and with exposure to gadgets starting at such an early age, the findings are not too surprising. While in some cases, myopia may be genetic in nature, and if your parents are shortsighted, chances are that you may be as well, in others, it is due to negligence and not taking proper care of the eyes.
Various vitamins and minerals are needed to keep our eyes protected. Let’s take a look at these 10 food items that help keep our eyes healthy and sharp:
Carrots, red and yellow bell peppers and other colourful vegetables: Rich in beta-carotene, a type of Vitamin A, carrots are a must eat to keep your eyes healthy. Other colourful vegetables such as pumpkins, tomatoes, capsicum, are all loaded with Vitamins A and C, and are, thus, beneficial for the eyes. These fruits and vegetables are also packed with carotenoids, which help decrease the risk of eye diseases.
Fish: Rich in omega-3 fatty acids, fish, especially the cold water variety such as salmon, tuna, sardines and mackerel, help keep your eyes healthy. The Omega-3 in the fish is known to protect the eyes from macular degeneration and dry eye syndrome, apart from reducing the risk of glaucoma. In the case of infants, those fed with a diet rich in Omega-3 acids are known to have significantly better eye sight than those of the same age group, who are not.
Spinach and leafy vegetables: Leafy vegetables and spinach are rich in antioxidants, which help protect the eye against pollution, sunlight and smoke. They also contain lutein and zeaxanthin, two nutrients which help prevent eye diseases. Peas and broccoli also contain high amounts of these nutrients.
Citrus fruits and strawberries: Loaded with Vitamin C, which is essential to keep the eyes healthy, oranges, kiwis, grapefruits, lemons, and strawberries help keep the eyes healthy and protect them against eye diseases such as cataract, glaucoma and macular degeneration.
Nuts: The perfect snack to munch on when you are hungry, peanuts, walnuts, hazel nuts and almonds are great and healthy options to snack. Nuts are an excellent source of omega-3 fatty acids, Vitamin E and Zinc - all of which are essential for the eyes. Studies have shown that those who consume Vitamin E and Zinc on a regular basis have a lower chance of getting cataract or other eye diseases. In addition, nuts are also high in folate, a mineral that’s essential for brain development.
Legumes: Rich in bioflavenoids and Zinc, pulses such as lentils, kidney beans, black eyes peas help protect the eyes from macular degeneration and cataract. They contain carbohydrates and are also rich in minerals, vitamins and fibre, making them an essential part of your daily diet.
Eggs: Another reason to add this power food to your diet, eggs, especially the yolk, is rich in, Zinc, lutein and zeaxanthin, all of which are needed to protect the eyes from diseases. Eggs also contain Vitamin A, which helps protect against night blindness and dry eye syndrome.
Whole wheat: By substituting white grains with whole wheat, such as whole wheat breads, brown rice, oats and pasta, you can go a long way in protecting your eyes against eye diseases. Whole wheat is a rich source of which contain Vitamin E, zinc and niacin, needed to keep the eyes healthy.
Flaxseed oil: If you are a vegetarian, flaxseed oil is an excellent source of Omega-3 fatty acids, which are great for your eyes. By adding flaxseed oil to your daily diet, you can help prevent the onslaught of cataract, control dry eye syndrome, and reduce the risk of macular degeneration.
Pumpkin and sunflower seeds: Another good snack to munch on when you are hungry, pumpkin and sunflower seeds, are a good source of Vitamin E. Pumpkin seeds also have a high amount of magnesium and omega 3, which help keep your eyes healthy and sharp.
Gayatri Vinayak
