Eye health is one the most important thing that we need to take care of.
In few years, our lifestyle has completely changed. Our habit has also changed. Smartphones, Desktop and other appliances have become part of our daily routine.
Along with these devices, our diet has changed completely. We miss the essential nutrients that have been protecting eyes from decades.
We are more dependent on glasses and lens to see clearly.
Our world is much more beautiful than we see through glasses or lens. It is our duty to protect our eye vision from any issues.
Are you suffering from low vision at an early age or want to stay protected from the problem?
You are at right place.
Many simple steps are there that can keep the vitality of eye health. You won’t need to be dependent on glasses or lens to see things. In fact, you will see better without it.
Many things are affecting our eye health. It may be diet issue or environmental changes. Yes! Environmental changes can be biggest reasons for the degradation of our eye health.
You might not be surprised about aging.
Aging occurs to everyone with the increase in age and its natural. Our health slowly degrades and make our life terrible.
But the bad news is that, the aging process has been stimulated in past few years. The primary cause of the change is environmental changes.
We can’t change the environment, but many things are in our hand.
Simple things are most efficient and can’t be neglected. Along with this simple steps, you should adopt a healthy diet. A healthy diet includes varieties of foods that provide enough nutrients to nourish and protect eyes.
Keeping your eye healthy won’t be a tough task if you know the necessary and efficient things. You will also find it easy to eat a healthy diet if you know the right foods.
So get ready to see the world without glasses or the lens.
Statistics About Eye Health
82% people living with vision impairment are aged 50 or above.
According to global estimates, vision impairment has reduced in last 20 years.
Vision loss is due to neglecting the initial symptoms that worsen as the day passes.
Degradation of eye health is leading to many diseases like cataract, ARMD, glaucoma, myopia, hyperopia, etc.
80% of visual impairment can be prevented or cured.
So we will go through the superfoods for our eye health.
Foods are the greatest boon to humankind. They provide energy, taste and protect from diseases. From those, fruits are the special one that everyone enjoys it.
Fruits are loaded with nutrients that are vital for the existence of human being. Those nutrients are packed with multiple health benefits.
But in few years, we are missing those healthy fruits and their health benefits. Due to this, we are missing essential nutrients that are required for protection from health problems.
We are more prone to get sick or get other health issues. These can be avoided by just enjoying 2-3 servings of fruits in our daily diet.
But few fruits provide extraordinary effects to some of the health issues. So know most amazing fruits that can provide complete protection to eyes.
1. Black currants
Considering blackcurrant for your complete eye health?
You can go for it. Blackcurrant is quite rich in nutrients that protect eye vision loss and nourish them.
Eye health degrades due to high oxidative stress that occurs naturally. Due to these oxidative stress, free radicals are produced. These free radicals possess a threat to the retinal epithelium pigments in the eye.
Due to damage of these pigments, many health issues occurs.
Black currants are rich in antioxidant, anthocyanin that helps to treat and prevent free-radicals diseases related to eye disorders like cataracts, age-related macular degeneration, etc. (5)
The black currant, anthocyanin content is effective against glaucoma.
It was found that nutrients content like antioxidants and flavonoids are helpful to repair the eye retina to improve eye vision. With the constant healing of retina, there is a low chance of possible eye health issues.
Another reason black currant is useful for eye health as it improves blood circulation towards optic nerve. A healthy flow of blood and supply of sufficient nutrients prevent any major health issues. It was found that poor blood flow is the primary reason for the issues like Cataracts, Macular Degeneration, Glaucoma, etc. (6)
Anthocyanin is helpful in improving the blood flow and also neutralizes the free radicals deposits.
There is a legend behind the popularity of bilberry. During WWII, British Royal Air Force pilots after having bilberry jam was able to attack in the night with their night vision ability.
Its a story or facts, no one knows. Research has yet not proved that bilberry can provide night vision. But while considering for eye health, it is most popular among people.
We can’t consider it to provide night vision. But we can consider it for eye health due to its excellent nutrient content.
Anthocyanosides is a potent chemical that possess powerful antioxidants and anti-inflammatory property. These nutrients won’t promise you give you night vision, but surely they will prevent vision loss. (7)
Anthocyanosides is the bilberry make it a better option for your healthy diet.
Free radicals harm eye nerves and even heart nerve. It is affecting overall health. But Anthocyanosides neutralize and protect from nerve damage.
It is also favorable for eye health as it improves blood circulation towards eye nerves and boosts the supply of nutrients. (8, 9)
Bilberry is useful to be protective against macular degeneration, glaucoma, and cataracts.
Grapefruit contains carotenoids, Vitamin C and Bioflavonoids that makes it healthiest for an eye.
Grapefruits are found to protect from many health issues, and even it is beneficial for losing weight.
But the limit is not limited to weight loss. The high antioxidant content has found beneficial in overall eye health.
Vitamin C, possess strong antioxidant property that protects eye retina and nerve damage from free radicals. (14)
In studies, it was found that people consuming food rich in Vitamin C and Vitamin E has reduced risk of ARMD by 35 percent than who didn’t. (15)
So eat grapefruit, you will get benefit in a single food. Every food provides many benefits so start enjoying it.
Strawberries are another fruit that is rich in nutrients that possess antioxidant and anti-inflammatory property.
It contains a high amount of Vitamin A and Vitamin C. These nutrients slow down the aging process as well as helps to recover the damaged cells. (16)
To prevent aging and its adverse effects, it is necessary to get the nutrients that help to recover the damaged cells. With proper recovery process, our body system improves and stay protected from any major health issues.
Grapes are delicious whether it may be green, black or red. You shouldn’t miss it in your diet.
Recent conference of the Association for Research in Vision and Ophthalmology (ARVO), eye and vision organization has suggested to eat grapes for the healthy eye. Regular consumption of grapes provides protection to the retina from deterioration and assist proper eye care. (17)
Adding grapes to the diet preserved retinal health in the presence of oxidative stress during the study. -Professor Abigail Hackam, of the University of Miami
It is a good source of eye nourishing nutrients, but the primary nutrient is resveratrol. Resveratrol possesses high antioxidants, also it can convert bad fat into good fat.
Kiwi fruit is considered healthy due to the presence of essential nutrients for healthy eye.
The center of the retina, the macula is made of lutein, zeaxanthin, and carotenoids. Kiwi provides enough amount of these nutrients that is responsible for rebuilding these macula.
Copper is an essential nutrient required for the optimal functioning of the nervous system. With a healthy nervous system, the health of retina also improves. (18)
Kiwi provides 167 mg of Vitamin C that is double than orange. Vitamin C protects and repair the damaged nerves and retina.
National Eye Institute believes consuming foods rich in Vitamin C prevent cataracts in older adults. (19)
Papaya is a rich source of carotenoids that is converted into Vitamin A. Vitamin A is an essential nutrient that is vital for healthy eye and vision.
Like kiwi, it is also a good source of lutein and zeaxanthin that are essential for the development of the macular region of eyes.
For people continuously exposed to bright screen on the laptop should eat lutein and zeaxanthin-rich foods. Eating these nutrients will improve eye vision and reduce stress.
Vitamin C has multiple benefits to our eye. It is responsible for a better nervous system which directly improves blood flow towards eye.
Orange is a high source of potent antioxidant; that protects from cataracts and age-related macular degeneration.
In snacks, we try crunchy and tasty foods. But to get this, we prefer foods that are high in calorie but low in nutrients.
If you are also doing it, then you should have control over it. You can’t quickly neglect it, but you can try a healthier option.
The most amazing things you can snack are nuts like almond, peanut, pistachios, hazelnuts or others.
They are a dense source of vitamin, minerals and essential Omega 3. Omega 3 is beneficial as it improves absorption of fat soluble vitamin critical to the eye.
With dense nutrients, it proves as the best option to snack on.
Know the healthiest nutrients for your eye health.
Almond is the healthiest foods that improve overall health.
It is a rich source of Vitamin E that is a potent antioxidant. It provides protection to eyes from free radicals damage. It also helps to recover the damaged cells for improved vision.
Healthy fat improves the eyesight and reduces the risk. It also protects from the condition known as “Glaucoma” that is responsible for vision loss. (21)
Apart from Vitamin E and Omega 3, it provides other trace nutrients that are essential for protection from free radicals. With a better protection from free radicals, we stay protected from degenerative diseases like cataract or ARMD.
With better protection and nourishment we get a healthy vision.
For a healthy eye, pecan is another food that is essential nuts.
Pecans are loaded with nutrients that are required for the development and protection of eye.
It contains free radicals fighting antioxidant, Vitamin E. It also contains lutein and zeaxanthin that is essential for the development of macula in the eye. With improved healing of macula, eye vision also improves.
While it also contains healthy fat, Omega 3 essential for the healthy eye. With perfect nutrient combination pecans prove to be highly beneficial for eye health.
Pistachios is another nuts that are healthy for the eye.
The essential nutrient that you can consider is carotenoids. Carotenoids provides protection from free radicals which prevent cataracts or Age-related macular degeneration (ARMD).
Studies have found that increasing the intake of carotenoids minimize the damage caused due to free radicals.
Along with carotenoids, it provides another strong antioxidant Vitamin E. With a combination of both; it proves highly beneficial. A study has shown that Vitamin E potentially decreases the risk of cataracts by 14%. (22)
While Omega 3 content in pistachios, absorption of carotenoids and Vitamin E improves.
High exposure to the sun can increase the damage to eye vision. But zeaxanthin reverses the effect or damage caused due to the sun. (23)
12. Chia seeds
Chia seeds can be considered as the healthiest option for a healthy eye due to its high nutrient content.
It contains a natural plant-based potent antioxidant phenolic acids. As usual, it provides protection to an eye or prevents retinal damage. (24)
Chia seeds are popular for its high omega 3 content that makes it special.
Hazelnuts skin have 9 times the antioxidants capacity of dark chocolate and 25 times that of blackberries. It is not just due to it high antioxidant content, but it is also due to its antioxidants absorption capacity.
Nuts prove to be highly beneficial in providing most of the benefits by improving body ability to absorb nutrients.
Without nutrient absorbing fatty acids, we might lose most of the nutrients we take. So include both in you diet to get the most.
Vegetables are an excellent source of antioxidants that provides overall benefits to eye health. Know the top foods for your eye.
14. Orange pepper
1998 study in the British Journal of Ophthalmology suggests that orange pepper has the highest amount of zeaxanthin compared to 33 fruits and vegetables. With this, it proves highly beneficial in preventing loss of vision. (25)
Red lush tomato is highly potent to provide total benefits to eye health. It contains wide varieties of nutrients that provides protection from cataract and AMD.
Tomato contains a compound lycopene that gives it red color. Lycopene protects from UV radiation and high energy visible light. It also protects from free radicals damage.
In 2011 studies by Investigative Ophthalmology & Visual Science found that people consuming more lycopene-rich foods have a lower risk of cataract and ARMD. (26)
Harvard Health Publication recommends 10 mg of lycopene to get a complete benefit. A cup of tomato offers 4.6 mg of lycopene.
Another essential nutrient that tomato provide is lutein and zeaxanthin.
Tomato also contains a high amount of Vitamin C and Vitamin E that is potent to give protection against free radicals.
16. Dark green leafy vegetables: kale, spinach, collard
Dark leafy vegetables are the healthiest food you can prefer for complete eye health. Carotenoid lutein and zeaxanthin are found in high amount in green leafy vegetables.
Lutein and zeaxanthin are required for the development of macula that is responsible for healthy vision. (27)
These vegetables don’t just provide carotenoids, but it is loaded with other nutrients that are required to prevent cataract and ARMD.
Haven’t we heard many times to eat carrots for better eye health?
Is it beneficial to gain such popularity?
Yes! It is a healthy food that is responsible for better eye health and vision.
There are many reasons for eye vision loss, but Vitamin A deficiency is the leading cause.(32).
Nowadays people miss Vitamin A is their daily diet. 100 g carrot provide 16705 IU, which is 334% of Recommended Daily Allowance (RDA).
Along with excellent source of Vitamin A, it also contains Lutein that increase density of pigment in the macula.
So next time don’t think much about it, include carrot in your diet to improve your eye vision.
Using the pumpkin for Halloween from a long time?
There are many uses that pumpkin has. It is rich source of nutrients that provide total benefit to the eye.
Consuming a cup of cooked pumpkin provides 246% of daily Vitamin A needs, 19 % of Vitamin C needs, 10% of Vitamin E needs and also provides other nutrients.
With the abundant amount of nutrients, it provides complete protection.
According to the National Institutes of Health, high Vitamin A content in pumpkin is helpful for dim light vision. (33)
To get lutein and zeaxanthin benefits for eye health, you should prefer to include corn in your diet. In studies, it was found that women who ate corn with fruits and vegetables have reduced the risk of developing the cataract.
It is important to include it with dietary fats to improve absorption of these nutrients.
Know more foods that are highly preferred for eye health.
20. Wheat germ oil
Want to get benefits of Vitamin E?
Vitamin E is an essential nutrient that provides protection to the eye. (34)
You should prefer to include Wheat germ in your diet. It is an excellent addition to baking foods, or can be used with oatmeal, yogurt and salads.
21. Olive oil
Want the healthiest oil for your health?
You should prefer Olive Oil. But while buying olive oil go for Extra virgin olive oil for a higher dose of antioxidants.
Diet low in trans and saturated fat are recommended for the healthy eye. Olive oil is free from trans fats and is low in saturated fat that reduces the risk of ARMD by 48%. Lutein and zeaxanthin are the main ingredients that make it healthy. (35)
22. Sunflower seeds
Sunflower seeds have an excellent source of vitamin C, lutein, beta-carotene and vitamin E. It was found people consuming a high amount of antioxidants have a high amount of antioxidants in their blood.
With the high amount of antioxidants, it improves the body ability to fight free radicals.
Kidney Beans, Black-eyed peas, and lentils are good sources of nutrients. They are loaded with antioxidants, flavonoids, moderate amount of healthy fats, and other essential minerals that are responsible for healthy eyes.
With varieties of nutrients, the risk of cataract or ARMD reduces. Also, it also improves eyes vision.
If you are non-vegetarian, then you might be fond of fishes. There are varieties of fish that you can enjoy. Each of these fishes provides a unique taste as well nutrients.
While considering nutrients, fish are the best food source to get essential nutrients for the eye.
In studies, it was found that food rich in fish and vegetables reduces the risk of eye health issues.
People who consume Omega 3 has a lower risk of ADHD or cataract by 38%. (36, 37)
Eating fish twice or once a week linked to drop the risk of degenerative disease.
Crab and Oyster are loved by many. They provide a good amount of healthy fat but had a great deal of Zinc.
Zinc are considered healthiest for the eye health. People eating crab and oyster has been found to slow down the progression of macular degeneration. (38)
Sardines, herring, Wild caught salmon are a good source of Omega 3 acids that are responsible for a healthy eye. Research has found that missing omega 3 has increased the risk of dry eye disease.
Missing it also leads to low visibility at night. If you are driving a car at night, there is a higher chance that you would not be able to see clearly in the dim street light.
It is important to take care of such situation as it can worsen the condition to vision loss.
So enjoy fish twice or at least once a week.
Do you love turkey?
If yes, then you might not fall in the risk of eye issues.
Turkey is a good source of protein that makes it the best choice of food for everyone. We need a good source of protein for healthy development of body cells.
With healthy protein content, it also provides a high amount of Vitamin B that protects the eye from free radicals harm.
Along with it also contains an outstanding amount of calcium and zinc that also protect eyes from free radicals.
If you enjoy eating turkey and want to improve it’s nutritional value, then include with veggies.
Eggs yolk contains large amount of Lutein and Zeaxanthin.
In controlled trial it was found that consuming 1.3 egg yolk per day for 4-5 weeks increased blood lutein level to 28-50% and zeaxanthin level to 114-142%.(39)
Egg white also contains Vitamin A that are required for the healthy eye.
27. Red Wine
Red wine is another that is considered healthiest. It may be considered alcohol but the nutritional value is quite higher.
Resveratrol, a chemical compound is a potent antioxidant. These compounds are highly active to neutralize the free radicals that are causing harm to us.
Drinking red wine is a healthy thing only when you remember its quantity. A glass of wine will provide many benefits but more will neutralize its effects. (40)
So have red wine but not in excess.
28. Dairy products
And last but not the least, Dairy Products.
Milk, cheese, butter, yogurt, etc.. Whatever you like, all are healthy for your eye. They provide a good amount of nutrients.
Vitamin A is an important reason you should prefer dairy products.
1. Lutein, zeaxanthin
Lutein and Zeaxanthin are the major compositions of the retinal macula. So it is important to get enough from the diet to maintains healthy eye.
With a healthy dose of lutein and zeaxanthin, the process of development keeps going. With the development, there is a lower risk of any eye health issues.
2. Omega-3 fatty acids
Omega 3 is an essential fatty acid that is required for the development of cells.
Apart from cell development, Omega 3 plays a vital role in the absorption of essential oil soluble nutrients. Without these healthy fats, it becomes tough to absorb enough nutrients instead of eating lots of healthy foods.
Without these healthy fats, it becomes tough to absorb enough nutrients instead of eating lots of healthy foods.
The thumb rule for better absorption of nutrients is to include olive oil with veggies. Or you can try nuts that are loaded with essential nutrients and also a healthy dose of Omega 3. So include a combination in every diet to get maximum benefits.
3. Vitamin A
Vitamin A is an essential nutrient that is recommended for the healthy eye. Vitamin A drops are available that provides benefits.
But it is highly recommended to get Vitamin A from natural sources.
Vitamin A is an antioxidant that protect eye retina damage from free radicals.
4. Vitamin C
Vitamin C is a potent antioxidant required for the healthy eye.
5. Vitamin E
Vitamin E is also an antioxidant that are found in most the nuts. You should include nuts in your snacks to get the maximum benefits and to enjoy the crunchy taste.
Zinc is another essential mineral that is considered for eye health as it is found in large quantity in the macula.
Zinc enable Vitamin A to create macula for better development of eye and improves eye vision. With the healthy development of macula, there is a lower risk of cataract or age-related macular degeneration (ARMD).
Tips to healthy eye
For a healthy eye, there are many things you can do. But the first thing you should do is to follow a healthy diet. Following a healthy diet do the most of protection and development of the eye.
Along with diet, there are many of simple things that are worth to keep eye healthy.
1. Quit Smoking
Smoking can increase the risk of development of cataract, optic nerve damage and macular degeneration.
If you don’t smoke, then it is a good thing. But if you smoke then you have to quit it for your eye health.
2. Use Sunglasses
Sunglass isn’t just for fashion. It protects eye damage from the sun’s UV rays.
UV exposure is responsible for the risk of cataract or macular degeneration.
3. Keep away from screen
Continuously working on the laptop screen can be a stressful job for the eye. The best practice is to take a break while working continuously. After working for 20 minutes, you can look 20 feets away for 20 seconds. Also, you can take a break for 15 minutes after every 2 hours.
You can use glasses or contact lenses while working on computer.
4. Visit an Eye Doctor
Facing issues with the eye?
If you are facing any issues with your eye, visit your doctor.
That’s all for your healthy eye!
With a healthy diet and following few of the above steps, you can achieve complete eye health.
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