A balanced diet chock-full of essential nutrients is key to protect your vision health and prevent age-related eye diseases such as macular degeneration, vision loss, cataracts, and dry eyes.
Some foods and dietary supplements stand out as particularly helpful for ‘eye health’. Here is a list of such foods and supplements with vision-protecting nutrients to keep your eyes strong and healthy.
Sleep well to give your overstrained eyes the rest and nutrients they need. Eat organic whole foods (kale, chard, collards, broccoli, nectarines, peas, and oranges) and fat (avocados, walnuts, hemp hearts, olives and quality olive oil). Indulge in outdoor activities that do not require much visual effort. Wear sunglasses to protect your eyes even when it is not too sunny. Use natural ingredients in eye-care products.
Eat whole grains and cereals. Include healthy fats. Avoid sodium. Choose good sources of protein. Best Food Sources: Lutein and zeaxanthin – Broccoli, Brussels sprouts. Vitamin A – Apricots, carrots, spinach. Omega-3 – Flaxseed, salmon, walnuts. Vitamin E – Almonds, sunflower seeds. Zinc – Chickpeas, yogurt. Vitamin C – Grapefruit, kiwi, oranges, and strawberries.
As we age, we are more prone to eye diseases like macular degeneration and cataracts. You must incorporate lifestyle changes, good nutrition from rich protein sources, avoid intense ultraviolet light, quit smoking, consume whole grains and cereals, consume healthy fats, choose good protein sources, avoid sodium and consume adequate water to stay hydrated.
To combat vision problems, consume a mocktail of 2 branches kale, 1 orange bell pepper, 2 celery stalks, 1 beet with greens, and 3 kiwis. You can also choose other organic food juice combos that contain eye-nourishing nutrients (carotenoids, lutein, bioflavonoids, vits A, C, E) like carrots, oranges, pineapples, lemons, and apples. Reduce screen exposure and rest eyes for 5 mins after every 20 mins.
Avocados contain high amounts of lutein and zeaxanthin, antioxidants that protect your eyes from age-related macular degeneration and can actually improve your vision. Read more to know the amazing health benefits of this wonder fruit.
Dry eye is when your eyes produce lesser tears than usual or cause irritation at the ends of the eye. Fish oil supplements can not completely cure dry eye, but can ease irritation by reducing inflammation. This leaves cure to chance as only those suffering from dry eye due to inflammation will be cured while the others might not see a significant change.