Every food is a gift of nature, and has its benefits on our body. Some are good for weight loss, some promote a healthy heart, and some foods are necessary for building your bones. Similarly, some foods are necessary for healthy eyes i.e. for promoting good vision and preventing eye diseases. The foods that are good for eyes contain pigments, which promote your vision and build the important parts of your eyes. Here are the top three types of food that have all the goodness you need for perfect vision.
1. Green Vegetables
Green vegetables are great at reducing not only the chances of obesity and heart problems, but also eye diseases. Green leafy vegetables like kale, spinach, and collards are rich in carotenoids: lutein and zeaxanthin. Cartenoids have many benefits, including the prevention of eye diseases and other diseases. Your blood is rich in carotenoids, but lutein and zeaxanthin are present in your eyes, making them extremely important for your vision. These pigments are effective for the following:
- Enhancing your contrast
- Preventing disability from glare
- Reducing photostress recovery
2. Orange Vegetables
Carrots are well known for promoting good vision. But do you know other orange vegetables are also healthy for your eyes? Orange veggies like pumpkins, sweet potatoes, and papaya are rich in antioxidants and beta carotene. Beta carotene gives these veggies their orange color. Your body converts beta carotenes into vitamin A, which is then converted into a protein in the retina that receives light. Eating foods rich in beta carotene is the number one remedy to prevent night blindness.
It is recommended to cook the carrots lightly in olive oil. Cooking helps release the carotenoids trapped under hard carrot flesh. However, overcooking can result in the loss of nutrients. Olive oil helps in the faster formation of vitamin A.
3. Citrus Foods
Among the many health benefits, citrus foods promote good vision as well. Citrus fruits are rich in vitamin C, a powerful antioxidant that protects our body from the damaging effects of the free radicals. Vitamin C is necessary for the nerve cells of the retina to function better at maintaining your eyesight. It also prevents your chances of developing a cataract in old age.
Citrus fruits include lemon, orange, tangerine, kiwi, and strawberries. Citrus-rich foods, other than fruits, include vegetables like broccoli and bell peppers.
Simple Tips for Eye Care
- Wear eye protection when you have too much exposure to the sun and the digital screen.
- Avoid working and reading in dim light, especially when you are working on a laptop or mobile phone.
- Know your family’s eye health history
- Give your eyes a rest with the 20-20-20 rule when you are working
Other than these three foods, fish, nuts, legumes, eggs, seeds, and beef are also good for your eye health. Also, plenty of water keeps you hydrated and prevents dry eyes. Taking good care of your eyes and eating healthy foods can help you maintain good eyesight and avoid common eye problems.