The Best Natural Foods For Healthy Eyes

Maintaining the health of our eyes is crucial to maintaining our vision, especially as we age. Throughout 250 million people around the world experience varied degrees of eyesight loss. According to estimates, 50% of all occurrences of vision loss can be avoided.

Cataracts, age-related macular degeneration (AMD), glaucoma, and diabetic retinopathy are the main causes of vision loss (a complication of diabetes). As people get older, all of these are far more likely to affect them. There are several dietary and lifestyle changes we can all make to maintain the health of our eyes and our vision, in addition to getting regular eye exams.

The eye is particularly vulnerable to oxidative stress damage, which raises the possibility of poor eye health. Due to their high oxygen consumption and abundance of fragile polyunsaturated fatty acids, eyes are particularly vulnerable to the harm that free radicals that result from oxidative stress can inflict. (1) The eyes are also frequently exposed to intense visible light. Reactive oxygen species are produced as a result of this interaction of variables, which can cause oxidative damage to the eyes.

Therefore, it makes logical to start with a diet high in antioxidants. This calls for a diet rich in plants, including a variety of vibrant fruits and vegetables, whole grains, beans, nuts, and seeds.

Foods for Eye Health

1. Salad

Numerous green salads, such as those made with lettuce, arugula (rocket), and watercress, have been linked to a 30% lower chance of developing glaucoma, a disorder in which pressure builds up inside the eye and damages the optic nerve and retina (4). This is thought to be caused by their high nitrate content, which enhances blood flow to the eyes. You can increase the nitrate content of your salads by include carrots, parsley, beetroot, celery, radishes, and green beans.

2.Oily Fish

Omega-3 fatty acids, especially those from oily fish, are good for the eyes and vision. In fact, compared to those who consume it less frequently than once per month, individuals who consume fish more frequently than once per week had a 50% lower risk of acquiring AMD, the main cause of vision loss. In one study, persons with early-stage AMD who took fish oil for 12 months saw improvements in numerous markers of their visual function. The fish oil was combined with coenzyme Q10 and acetyl-L-carnitine.

3. Corn (Maize)

Corn is a significant source of zeaxanthin and has the highest lutein concentration of any vegetable. The macula of the eye, a yellow area on the retina that blocks harmful blue light, is made up of these two carotenoids. Consuming them through diet is advantageous for maintaining levels and maintaining eye health because their levels naturally decline with age. Studies have demonstrated that lutein and zeaxanthin are advantageous for those with healthy eyes, preventing eye tiredness and the negative effects of extended computer usage as well as lowering the risk of AMD.

4. Carrots

The adage that eating carrots will improve your night vision is somewhat true. The body converts beta-carotene from foods like carrots into vitamin A, which is necessary for good eye health and eyesight. Beta-carotene and vitamin A in particular aid in maintaining night vision and preventing night blindness. Additionally, beta-carotene may offer some defense against eye disorders like AMD. Sweet potatoes, squash, cantaloupe, red peppers, dried apricots, and dark green vegetables are additional excellent sources of beta-carotene.

More Tips for Better Eye Health

• Always wear sunglasses in the sun, and make sure they have 100% UV protection to filter out both UVA and UVB rays.
• Avoid smoke - from cigarette smoking, being around secondhand smoke and other pollution such as traffic fumes.
• Take regular screen breaks to prevent eyestrain - look away from your computer every 10 minutes and have a 5-10 minute break away from the screen every hour if possible.
• Eating a diet high in unhealthy fats is associated with an increased risk of AMD (2), so limit food sources of these, such as processed foods, fried foods, and fatty meat.
• Limit or avoid added sugar, sugary drinks, and refined carbohydrates (white bread, pastry, white rice, white pasta etc.) as these produce blood sugar imbalances, which may be damaging to eye health long-term (19).
• Maintaining a healthy weight reduces the risk of developing eye problems (25).