Good Food For Eyesight Improvement
5 Top Nutrients For Better Vision Health
Our eyes are the windows to our souls. They play a vital role in our lives. In this modern society, there’s lots of gadgets such as mobile phones and computers that seems to affect our vision negatively. So, it’s absolutely imperative that measure be taken to take good care of our eyes. While nutrition doesn’t help much in serious eye disorders such as shortsightedness and astigmatism, it does help in preventing eye degeneration, sun and blue light damage as well as cataract. People who smoke and face the computer all day long should consume more of these foods.
1. Omega-3 Fatty Acids
Omega-3 fatty acids are needed in healthy vision development. Infants that are well fed with omega-3 fatty acids and DHA shows a significantly better visual acuity. As for adults, study shows that the fatty acids protect the eyes from macular degeneration. Macular degeneration happens all the time due to sun damage and aging. Therefore, it is important to replenish your body with this essential nutrient at all times.
- Meat: tuna, sardines, herring, salmon, mackerel
- Vegie: flax seed, walnut, green vegetables
Having sufficient omega-3 fatty acids in diet also prevents dry eye syndrome.
2. Vitamin C
Vitamin C is well known to be a strong antioxidant to preserve healthy body. It is also responsible in protecting body fluids. Since the eye has fluids surrounding the lens, it makes this nutrient important for eyes’ healthy function. Study shows that having more intakes of vitamin C reduces the risk of cataract.
- Fruit: guava, blackcurrant, kiwi, orange, papaya, pineapple, mango
- Vegie: red pepper, green pepper, broccoli, peas, cauliflower, brussel sprouts
3. Lutein
Lutein is a powerful antioxidant that can protect the eyes from variety of vision conditions and macula region from UV damage. Taking vitamin C will help better absorption of this nutrient.
Meat: egg yolk (one of the highest content of lutein)
Vegie: spinach, broccoli, brussel sprouts, corn,
4. Zeaxanthin
Retina contains lutein and zeaxanthin. They’re important as they made up the macula region. A decrease in these pigments will increase the risk of macular degeneration. Keep a regular diet of these foods for healthy eyes:
Meat: egg yolk
Non-meat: orange peppers, corn, spinach, orange juice, lettuce, peas, broccoli, carrots, peaches, celery
5. Vitamin E
Free radicals can break down healthy eye tissue. If free radicals is the villain, then vitamin E is your hero. It is an antioxidant that can get rid of free radicals. Studis show that vitamin E also can reduce the progression of macular degeneration and cataract. However, a lack of vitamin E could cause complications such as nerve damage, poor coordination, and breaking of red blood cells. So, be sure to take note and consume more of the following:
Meat: egg yolk, cod, crab, salmon, tuna, oyster, fish cake, pork, mutton, liver
Vegie: almond, sunflower seeds, hazelnut, peanut, sweet potato, cashews, apple, apricot, avocado, grapes, guava
Having a healthy diet is just part of the endeavor for healthy eyes. Having healthy habits and practices too plays a role in protecting our eyes. Wear sunglasses whenever we’re going out will protect the eyes from UV exposure. Simple habit like blinking more often wets the eyes which is good. Take regular visits to your local eye doctor to detect any anomalies at an early stage. Prevention is better than cure.
