Eyes are the window to the soul of an individual, but they are also a window to help us see and experience things out there. Unfortunately, a whole lot of us pay attention to our overall health and well-being, but we fail to care for these small yet important elements of our lives. So, to ensure that your eyes stay healthy, here are 10 foods to include in your diet.
Eyes require omega-3 fatty acids, as it helps them stay healthy. What is an excellent source of omega-3 fatty acids? Well, fish. Coldwater fishes, such as salmon, tuna, and sardines, have tons of omega-3. Omega-3 fatty acids help prevent eye conditions, such as the need for prescription glasses, dry eyes, cataracts, and even degeneration of the macula. If you do not eat seafood, you can also gain omega-3 fatty acids through various vegetarian food sources or vegetarian supplements made of black currant seed or flaxseed oils.
Eggs are healthy; this everyone knows. They are quite famous for their health benefits; they are high in protein and even provide high levels of good cholesterol that keep the heart and mind healthy. But did you know that they are also good for your vision? Well, now you do. Eggs are high in vitamins and nutrients that can keep your eyes and vision stronger for longer. They contain lutein and even vitamin A that helps prevent night blindness and even dryness in the eye. Overall, they promote a sense of good eye and are pretty much a must-have for every diet.
- Citrus fruits
Citrus fruits contain vitamin C in abundance. What purpose does vitamin C serve? Well, for starters, it helps keep your eye healthy by reducing the risk of developing cataracts and even macular degeneration, both of which are more than capable of causing loss of vision and require you to gain prescription glasses. To make sure that you get a decent amount of vitamin C, add fruits such as limes, lemons, oranges, and even berries to your diet.
Nuts are known for having large amounts of vitamins, nutrients, and antioxidants that are required in the body. In fact, they help with a variety of things. Some help with memory, some help with vision. Yes, you read that right. A lot of nuts contain vitamin E and even omega-3 fatty acids. Both of these elements are a crucial part of avoiding prescription glasses and will help boost eye health.
- Sunflower seeds
Those who want to keep their eyes healthy but opt for vegan choices can do so by getting themselves some delicious sunflower seeds. Sunflower seeds are commonly known to have high levels of zinc and vitamin E. And both of these are known to help promote eye health and prevent eye diseases and conditions that affect humans. They, most importantly, help you avoid the need for prescription glasses.
While too much beef is not exactly the most healthy option, in moderate amounts, beef can promote eye health. How? Beef is a known source of a lot of vitamins and minerals, especially zinc. Zinc helps the body absorb vitamins, including those that help keep the eye healthy and prevent degeneration.
Legumes are rich sources of protein, and this is common knowledge. Not many may have been familiar with their benefits to an individual’s vision and overall eye health. Legumes contain bioflavonoids and zinc. We already know the benefit of having the appropriate levels of zinc in the body. Bioflavonoids help the body and eye by lowering the risk of cataracts and degeneration and protecting the retina from age-related damage.
- Leafy vegetables
Leafy vegetables are the epitome of a healthy diet and lifestyle and come with a ton of health benefits. One of these benefits affects the eyes and the individual’s ability to see. Leafy veggies, such as spinach and kale, contain the elements zeaxanthin and even lutein. These are plant pigments that can be found in the stem of a plant and are known for preventing macular degeneration in the human eye.
- Whole grains
Another diet staple is whole grains. Consuming a decent amount of whole grains benefits the eye by controlling the eye’s glycemic index (GI). This index helps determine if your eye is healthy and free from the risk of age-related eye diseases and conditions. To ensure that you’re eating wholesome foods, you can try to swap the usual carbohydrate sources with healthier ones, including quinoa, oats, and rice.
- Black currant seed
As discussed, omega-3 fatty acids are essential to the human eye, boosting overall eye health and preventing certain eye conditions. So, if you’re looking for vegan sources, you should try items such as black currant seeds and even flax seeds. These seeds contain high amounts of omega-3 fatty acids that can help prevent a range of eye conditions, including cataracts and reduced vision, leading to prescription glasses and even macular degeneration.
Before you start any of these foods, it is best to get in touch with your ophthalmologist and even check if you are allergic to these foods. These foods may help prevent the risk of certain conditions and promote overall health but cannot reverse any damage already present in the eye.