There are many people who suffer from poor eyesight, distorted vision, or have difficulty in seeing objects close or from a distance. Well with age, the problem in eyes can be justified but today even small kids are also having different kinds of eye problems. Taking proper care of your eyes plays a vital role in keeping them healthy and here you must not forget the importance of proper diet. The overall health of your eyes depends on certain nutrients such as vitamins A and C, bioflavonoids, carotenoids, omega 3 fatty acids, minerals and antioxidants.
With a little change in your diet plan you can certainly keep your eyes healthy and functioning at their best for a longer period of time. In fact, there are certain superfoods that should be consumed on regular basis to prevent various eye problems. These superfoods can help you to deal with a pre-existing eye condition and also help to prevent eye problems in the future.
Here are top 10 superfoods for Eyes.
To improve your eyesight, you must regularly eat spinach along with other green vegetables such as kale, Swiss chard, turnip, mustard laves and collard greens. Spinach contains a lot of nutrients such as Vitamin A, lutein and zeaxanthin, which are good for the eyes. Vitamin A helps protect the cornea, while lutein protects the eye from ultraviolet light and zeaxanthin contributes toward visual development. The best way to consume spinach is to have a glass of fresh spinach juice on an empty stomach in the morning. It can also be consumed as a side dish, in salad form, or sautéed.
Regular consumption of salmon can help to keep the retina free from damage and prevent blindness. Salmon contains a very good amount of omega-3 fatty acids, which helps a lot to keep the eyes from drying out. The omega-3 fatty acids also give protection to the eyes against advanced-age-related macular degeneration. Experts recommend having two servings of salmon at least two times a week. Salmon can be consumed in soup, salad or in the form of main dish. Other cold-water fishes that can be consumed to enjoy healthy eyes are sardines, herring, mackerel and albacore tuna.
Carrot contains a lot of beta carotene, which is a precursor for Vitamin A. Vitamin A prevents night blindness and helps to maintain a healthy, clear cornea and protects the cells present in your eyes and body. Carrots also contain lutein, which helps to increase pigment density in the macula, the oval-shaped yellow spot near the centre of the retina. This in turn protects the retina, and lowers the risk of macular degeneration. Carrot is also rich in fiber and potassium. You can eat carrots as a snack or else you can make soups, salads, or side dishes.
Blueberries should be consumed regularly to enjoy better eye sight. Blueberries support healthy eye function through its antioxidant, anti-inflammatory, collagen stabilizing, vasoprotective, and rhodopsin regenerating properties. Regular consumption of blueberries improves the vision of your eyes. It also prevents weak eyesight and strengthens blood vessels in the back of the eye. At the same time blueberries contain anthocyanins, which help to lower down both high blood pressure level and inflammation and also prevent blockages to the arteries that feed oxygen to the retina. Along with blueberries, you must also eat blackberries, mulberries, cranberries, and bilberries.
5. Sweet Potato
Sweet potatoes contain a good amount of vitamin A which is great for the eyes. Vitamin A improves eyesight and also prevents cataracts, macular degeneration and glaucoma. Vitamin A is also required to solve the problem of dry eye and protect the eyes from both bacterial and viral infections. At the same time sweet potatoes are also rich in beta carotene, potassium and fiber. Sweet potatoes come in about 400 different varieties throughout the year and can be cooked in wide variety of ways such as baked, grilled, fried or boiled.
For the overall health of your eyes, you must regularly eat peppers that come in different colors like green, red, yellow, orange, and even purple, brown, and black. Peppers are one of the richest sources of vitamins A and C. While vitamin A helps to preserve eyesight, vitamin C protects the eyes against cataracts. At the same time, peppers are also rich in vitamin B6, lutein and zeaxanthin, beta-carotene and lycopene. All these nutrients are essential for maintaining the overall health of the eyes. To include peppers in your diet, you can grill, stuff, steam, bake, and stir-fry them. You can also eat them in raw form after making a healthy salad plate.