Foods for Better Eye Vision: Essential Diet Tips to Boost Eye Health and Maintain Clear Vision
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Foods for Better Eye Vision: Eyes are not just beautiful and mesmerizing; they are one of the most vital organs of our body. The importance of eyes can never be overstated. They not only help us to see and interpret this beautiful world but also help in communication, emotional connection and expression, learning, reading, and detecting possible danger. In addition to this, they are also significant health indicators as they reflect any underlying issue with our bodies. Eyes also allow a person to perform their daily tasks independently. Excellent and healthy eyes significantly impact our quality of life, influencing our ability to work, socialize, and enjoy life to the fullest. But it’s important to recognize that enjoying these bounties of eyes often wholly depends on having good eyesight. In today’s world, it’s distressing to see so many people, both young and old, struggling with various vision problems. Many individuals feel compelled to mask their lovely eyes behind thick, high-powered glasses or even resort to surgery in severe cases. However, knowing that you can preserve your eyesight and control further damage with simple dietary and lifestyle changes is a great relief. In the following discussion, I will suggest some of the most effective and best foods for better eye vision and health.
Nutrients to look for when selecting the best foods for better eye vision
The best foods for eyesight typically contain a combination of the following essential nutrients. Include these in your diet and get perfect vision even while ageing:
- Vitamin A: prevents night blindness
- Vitamin C reduces eye inflammation and stress.
- Vitamin E reduces the risk of AMD (age-related macular degeneration).
- Lutein and Zeaxanthin: protects macula and prevents AMD.
- Zinc: vital for the proper functioning of the retina and optic nerves.
- Beta-carotene: This antioxidant converts into vitamin A and is a crucial element to look for when selecting the best food for better eyesight.
- Flavonoids: improves blood flow to eyes.
- Selenium: prevents eye damage and AMD
- Antioxidants: good for reducing oxidative stress and eye inflammation.
Common eye issues :
- Cataracts
- Myopia
- Hyperopia
- Glaucoma
- Conjunctivitis
- Night blindness
- AMD (age-related macular degeneration)
- Diabetic retinopathy
- Strained eyes
- Presbyopia
- Dry eye syndrome
Most of these eye issues can be prevented or even significantly improved by including some of the best foods for better eye vision in your diet.
Foods for Better Eye Vision: Improve Your Eyesight Naturally with These Superfoods
It is essential to care for our eyes to maintain their health and function. Certain food items that are regularly consumed will help improve vision and keep our eyes bright and healthy. Below, let us explore some of the best foods for better eye vision:-
- Amla or Indian gooseberry: Amla is abundant in Vitamin C, which protects the eyes from free radicals and improves vision.
- Desi cow ghee: Desi cow ghee is undeniably one of the best foods for better eye vision, as it is rich in fat-soluble vitamins A, E, D, and K. Including desi ghee in our diet helps our body properly absorb nutrients. Ayurvedic scriptures even mention massaging the eyes with desi ghee and putting a drop of desi ghee in the eyes every night for better results.
- Green moong dal is rich in vitamin C and vitamins B5 and B6, vital for eye health.
- Carrots: Carrots are extremely rich in beta-carotene, which our bodies convert to vitamin A and helps us see better.
- Pomegranate: Packed with vitamins, minerals, and antioxidants, pomegranates are the super fruit for eye health. They slow the process of macular degeneration and diabetic retinopathy.
- Leafy greens: green leafy vegetables like spinach, kale, etc., are great for our overall health. They are rich in antioxidants, carotenoids, lutein, and Zeaxanthin, which reduce the risk of age-related macular degeneration (AMD).
- Nuts and seeds: Nuts and seeds are an excellent source of omega-3s, Vitamin E, and antioxidants, which makes them a powerful foods for better eye vision. Include seeds and nuts like walnuts, chia seeds, almonds, and flax seeds in your daily diet.
- Fatty fish: Fatty fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, highly beneficial for eye health and the best food for better eyesight. They also reduce the risk of dry eyes.
- Sweet potato is an excellent source of beta-carotene, vitamins C and E, promoting night vision.
- Eggs: Eggs are abundant in zinc, lutein, and Zeaxanthin, which block harmful blue light and can cause severe damage to our eyes. Eggs are one of the best foods for better eye vision and preventing retinal damage.
- Meat and poultry are high in zinc. Zinc in our diet helps vitamin A reach the retina of our eyes.
- Vitamin C-rich food and citrus fruits: Red bell peppers, oranges, tomatoes, peaches, lemon, berries, etc., are rich sources of vitamin C. They help in the growth and repair of new tissue cells. They lower the risk of cataracts and macular degeneration.
- Legumes: Legumes, such as lentils, chickpeas, and black beans, are the best food for vegetarians to improve their eyesight. They are high in zinc and other vitamins supporting retina and optic nerve health. Legumes are also low in fat and high in fibre, making them great for overall health.
- Whole grains contain vitamin E, zinc, and niacin. They are also fibre-rich and have a low GI (glycemic index). Try to include whole grains in your diet daily for healthy eyesight.
- Papaya: papaya contains Zeaxanthin and carotene, which prevents night blindness and overall eye health.
- Avocados contain Vitamin C, E, B6, beta-carotene and lutein, and help keep cataracts, AMD, and macular degeneration far away.
- Broccoli has an impressive combo of vitamins A, C, and E, which are vital for eye health.
- Water: Hydration is essential for eye health. An appropriate level of water intake is vital for good blood circulation to the eyes and to prevent dryness.
Follow these lifestyle changes along with the best foods for better eye vision.
- Limit your screen time. If you have to work long hours in front of a screen, follow the 20-20-20 rule ( every 20 minutes, look away from the screen and focus for 20 seconds on something kept 20 feet away ). This will relax your eyes.
- Use sunglasses for UV protection when going out.
- Regular eye check-up.
- Use good quality eye makeup products.
- Blink frequently.
- Study and work in proper lighting.
- Walk naked on green grass for half an hour.
- Massage your eyes softly in a circular motion with A2 desi cow ghee every night.
FAQs’ Related to foods for better eye vision
What are the best foods for better eye vision?
Foods rich in vitamins A, C, and E, zinc, antioxidants, beta-carotene, lutein, and Zeaxanthin are the best foods for better eye vision. These foods include leafy greens, eggs, fish, citric fruits, and avocado.
What can I drink to improve my eyesight?
You can try two very effective drinks- 1.) ) a concoction of apple, carrot and beetroot juice, and 2.) finely grind some fennel seeds and rock sugar and add them to a glass of milk.
Can food help in improving eye vision?
Food can help improve eye vision. Incorporating nutrient-dense options abundant in vitamins, zinc, beta-carotene, and antioxidants in your diet will show visible results in eye health.
How do we improve vision naturally?
Eat a healthy, balanced diet, exercise your eyes, and limit screen time. Over time, these habits will gradually show their positive effects and contribute significantly to restoring your eye health.
Maintaining optimal eye health is essential for a high quality of life. In today’s era of digital advancements, our eyes endure significant strain and exposure to harsh conditions. The management of eye health has become more crucial than ever before. It is expected to see young children concealing their beautiful eyes behind large spectacles. It is saddening that they have never beheld the world in its true vibrancy and splendour. Thankfully, our dietary choices can play a significant role in enhancing various vision issues. Incorporating at least two food items daily from selecting the best foods for better eye vision can yield remarkable benefits. Consuming the right foods not only aids in preserving eye health but also contributes to substantial improvement for those with existing impairments. The healing and preservative powers of food are profound. We must choose the most beneficial food combinations for our health concerns and include them in our daily diet. If you require personalized dietary guidance for your eye-related issues, seek advice from a reputable nutritionist such as Dt. Rukshana Azhar. Embrace the opportunity to protect, preserve and heal your eyes through the nourishing influence of food. The outcomes are bound to astonish you.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
