It’s never too late to take care of your eyes and bring it back to its healthy form. In the natural order of life, you should sustain the health of your body by eating proper foods and having a well-balanced diet.
Knowing the advantages and disadvantages of eating certain types of food you eat will surely make your body appreciate the effort and your bodily functions will improve, too Aside from preventing yourself from taking medications, there are specific types of food you can eat to address and prevent potential eye problems and illnesses.
The moment you wake up, all your senses are alerted. Hearing sounds and feeling the temperature around you already serve as stimuli for your brain.
However, the first sense you actually use is your sense of sight, as you immediately start to make sense and identify where you are and what time is it based on the daylight.
As you go through your day, your eyes are essential in performing your daily tasks such as walking, reading, and watching, which is why you should always find a way to keep it in its healthy state. Our eyes are one of the most vulnerable parts of our body that experience degeneration through age and time.
According to American Academy of Ophthalmology, about 4.2 million of the American population (age 40 and older) alone suffer from visual impairment. Visual impairment is defined as best-corrected visual acuity worse than 20/40.
These numbers include both those with low vision and those who are legally blind. Moreover, around 150 million Americans wear corrective eyewear to compensate for near-sightedness (myopia) or farsightedness (hyperopia).
Fortunately, it’s never too late to take care of your eyes and bring it back to its healthy form. In the natural order of life, you should sustain the health of your body by eating proper foods and having a well-balanced diet.
Knowing the advantages and disadvantages of eating certain types of food will surely make your body appreciate the effort, not to mention, improve your bodily functions too. Aside from preventing yourself from taking medications, there are specific types of food you can eat to address and prevent potential eye problems and illnesses as you age.
Below are the foods you can eat to make sure your eyesight stays in perfect condition.
Known as one of the most versatile ingredients in your kitchen, eggs also contain a lot of nutrients that your eyes will appreciate. Nutrients like lutein, vitamin E, omega 3s, and most especially vitamin A, which protects your eyes from night blindness and dry eyes, can all be found in eggs.
Zeaxanthin and zinc, which helps in reducing the risk of macular degeneration, are present in the egg yolk as well.
Usually eaten as a side dish, corn is the main entrée for sources of lutein and zeaxanthin. Corn can be eaten in multiple ways, but according to the research in Journal of Agricultural Food and Chemistry, cooking it for a longer period increases the amount of nutrients present in it.
You have the option to boil the cob and let it soften a little, or you can remove it from its cob and make it a great snack.
Kale, spinach, and other leafy vegetables
Kale is a good source of beta-carotene and both lutein and zeaxanthin. The dark green vegetables are filled with vitamin C and beta-carotene, which is the natural protection of your eyes from too much sun exposure and intense ultraviolet (UV) rays.
According to a study by the American Journal of Clinical Nutrition, your blood lutein levels will increase to nearly 90% if you eat a teaspoon of green leafy vegetables with a small amount of fat.
Don’t forget to cook your leafy vegetables when you eat them because your body can absorb lutein better when taken this way. Or if you want, you can squeeze it in your sandwiches or make a smoothie out of it.
You can put these vegetables as your side dish or mix it in your usual bowl of salad. Hitting two birds with one stone: enjoying your salad serving and improving your eye health in one sitting.
Your eye health can definitely be boosted by eating nuts like almonds, walnuts, and pistachios, all of which are rich in omega-3 fatty acids and vitamin E.
For example, a handful of almonds should provide you half of your daily need of vitamin E. It doesn’t hurt that nuts can conveniently be eaten as a snack.
Certain types of fish like salmon, tuna, and mackerel are very rich in omega 3, which helps in the protection of your eyes against dryness (blepharitis), cataracts, and macular degeneration.
For the retina, docosahexaenoic acid (DHA) concentrates on that part of our eyes, which is required for the maintenance of normal vision.
Carrots are a good source of vitamins A and E. Vitamin A helps the production of rhodopsin in our body, which helps us see in low light. It is important to note, though, that further intake of foods with rhodopsin more than the adequate amount does not equate to better vision at night.
Also, deficiency of this vitamin can lead to dryness of the eyes and inflammation of your cornea, which is the clear covering in front of our eyes.
Eye diseases can definitely be reduced due to the presence of carotenoids or the compounds that give carrots its yellow, orange, and red pigments. The nutrients present in carrots help in reducing the impact of both cataracts and age-related macular degeneration.
Citrus and berries
Citrus fruits like orange, and berries such as blueberries contain very high amount of vitamin C, which can do good things for your eyes because it can reduce the risk of cataracts and macular degeneration.
Beans and legumes
If you want to get a good source of bioflavonoids and zinc, then beans like kidney beans, black-eyed peas, and lentils can give you your dose of these nutrients. They can help protect the retina and lower the risk of developing macular degeneration and cataracts.
With the variety of foods you can eat, there’s no excuse to miss improving your eyesight. It’s like nature has already provided all the tools you need to preserve and maintain your eye’s health.
These foods are easily found anywhere, and you can eat them with little to no preparation. Before reaching the stage of needing corrective eyewear, you can start investing in a proper diet with the foods your eyes will thank you for.
Ian Capito is the content manager of Vision Express blog, a site that shares tips and latest trends on eyewear and eye health. He has more than 5 years of experience in effective digital services. Ian continues his passion for writing by contributing on the blog.