You have always been told to eat your carrots, almonds, salamon to protect your vision. Is there any truth to that? Are you aware that certain foods are beneficial to your eyes? Of course, they contain vitamins and nutrients that support ocular health. However, we feel you must know in detail why they are good for your eyes and what other factors need to be taken into account to keep your eyes healthy in the long run.
Can Eyesight Be Improved Naturally?
Unfortunately, eyesight lost permanently cannot be improved naturally, however you can always protect your eyes from further deterioration. If you already have a healthy eye then you must be cautious to keep them healthy. Generally vision disorders are treated with glasses, contact lenses, or refractive surgery.
However, there may be many causes for poor vision. Even though macular degeneration impairs vision, with the right diet it can be adjusted. In that case, there are meals that could make vision better without glasses. Vitamin shortages can have a harmful effect on our vision and overall health. Today’s lifestyle and food quality is the crucial reason for nutritional deficiency. That's why health experts advise to have a check on diet, a planned diet along with nutritional supplement can suffice the bodily requirements. Some important vitamins and minerals help with vision, let's know them from close.
What Vitamins Are Good For Eyesight?
Vitamin A
Among several vitamins, it is the best vitamin for eyes. Vitamin A is an essential nutrient for your eyes. Vitamin A is a broad term called retinoids. Retinol is the form of vitamin A that is derived from animal foods. As the name suggests retinol is taken up by the retinal cells of your eyes to make a pigment called rhodopsin. Rhodopsin is used by rod cells in the eye to see objects in low light. When vitamin A is highly deficient, problems with night vision can develop.
Vitamin C
Vitamin C is know to be an antioxidant that helps our body to combat free radicals. Free radicals are the byproducts of our metabolic processes that take place every day. When there is an imbalance between free radicals and antioxidants in the body, oxidative stress occurs. Oxidative stress is responsible for ageing processes, which include cataract, blinding and other age-related macular degeneration. Vitamin C is a powerful antioxidant that we can take to fend off free radicals.
Vitamin E
Vitamin E is another powerful antioxidant that has been shown to slow the progression of macular degeneration.
Vitamin B
There is a myriad of B vitamins out there, and several of them have been found to be beneficial to the eyes. Like folate, B6, and B12 may reduce the risk of age-related macular degeneration. All together B vitamins are called as B complex, intake of these B vitamins may also delay the onset of cataracts.
Lutein
Not very commonly known but lutein is pretty high up on the list of eye vitamins. It is one of the best vitamins to help eyesight.
Lutein is a carotenoid with vitamin A and beta-carotene. It benefits the macula and slows the progression of macular degeneration. It is capable of filtering out blue light emitted by digital devices. It may also slow the progression of cataracts.
Omega-3 Fatty Acids
Another beneficial vitamin for eyesight is omega-3 fatty acid. You might have seen golden capsules in bottles called Fish oil, they are nothing but omega-3 supplements. The retina of the eye has high amounts of DHA which helps to maintain the function of the eye. This fatty acid is also integral to the brain and eye development. According to evidence, taking omega-3 helps dry eye disease.
Best Foods For Eye Health
There are several foods that is good for eye health. They contain nutritions that benefit the eye.
Leafy Greens
It's so common in Indian kitchens. Leafy greens receive a high score to restore hair health and support eye health. They are rich in key vitamins to improve eyesight. They are packed with lutein and some with vitamin C. Above we discussed how lutein and vitamin C are extremely beneficial for the eyes. That spinach won’t just make your muscles stronger; it’ll also strengthen your vision!
Nuts
Nuts are powerhouses, containing high levels of protein, essential fatty acids, and fiber. Almonds and hazelnuts are particularly rich in the antioxidant vitamin E.
Seeds
Seeds are another rich source of essential fatty acids. They can serve as an alternate source of omega-3s for vegans and vegetarians. Sunflower seeds are especially rich in vitamin E, a key antioxidant found to be beneficial to the eye.
Citrus Fruits
Citrus fruits are rich in vitamin C, another key antioxidant for the eye. To get regular nutrition include lemon, lime, grapefruit, and orange in daily diet.
Sweet Potatoes
Sweet potatoes are rich in a few key ocular nutrients: vitamin A, vitamin C, and lutein.
Eggs & Fish
Eggs are a great source of vitamin C, E, and lutein. The combination of nutrients is optimal for fighting macular degeneration. Fatty fish contains essential fatty acids, specifically omega-3s. Omega-3s are a part of every cell membrane and therefore play a key role in every cell in the body. Omega-3 is known to be beneficial for dry eye and meibomian gland dysfunction along with macular degeneration.
Legumes
Legumes are high in zinc and protein. With no logged fat and high fibre content, lentils are the healthiest foods for perfecting vision. For its high protein content it can be a great substitute to meat.
Other Tips To Increase Eyesight
In addition to knowing about the right diet beneficial for eye health, there are other factors you need to care about to improve your vision and other eye related issues.
If you are a contact lens user
If you wear contact lenses, wash your hands before handling them and wear them for the recommended length of time. Remove before sleep. Use a soothing eye drop to avoid infection and dryness.
Stop Smoking
Smoking increases the threat of optic nerve damage and results in macular degeneration. Quitting smoking is good for your general health, and to lower risk of eye disease.
Wear Sunglasses
Sunglasses decrease your risk of several ocular conditions. Check to see if your sunglasses are UV-protective.
Use Eye Drops
There are eye drops available over the counter to ease your day. Carboxymethyl Cellulose is a compound that keeps your eyes clean and refreshed. It also helps in treating dry eyes. It can be helpful for digital screen users. If you are an ayurvedic person, you must try EyeSpa Ayur, an ayurvedic eye solution to resolve several eye problems.
Wear Protective Eyewear
Not all work environments are ideal for the safety of your eyes.To keep eyes safe from hazardous or airborne materials always wear protective eye wear. Even your work demands working all day with a screen then investing in blue-light blocking glasses to keep your eyes safe and healthy.
Take Breaks From The Computer Screen
Computer screens can cause more damage to your eyes than you may be aware of. Not just the computer screen but even the mobile screen. When using the digital screen for a long time, be sure to always take breaks to allow your eyes to rest. Staring too long at a screen can result in damage from blue light exposure. You can also use artificial tears to keep the eyes moist and lubricated.
Eye Checkup
If you are facing any discomfort with your eyes for a long time , you shouldn't ignore it but consult a doctor. If you already have vision errors, in intervals visit your doctor to have a check up.
Although there are no foods that restore eyesight, eating certain key nutrients that can protect your vision from deteriorating. Alongside, above mentioned eye care tips can help to keep your eyes healthy in the long-run.