Health

Foods for good eyesight: 6 foods you must add to your daily diet


As we age, our vision tends to weaken, and our chances of developing macular degeneration, cataracts, and other vision problems tend to increase. However, these conditions can be delayed by choosing the right type of diet. Our diet plays an integral part in maintaining a healthy body and furthermore keeps us protected in the long run. To maintain good eye health, it is imperative to switch to healthy foods that you must include in your daily diet. You may have heard about carrots as one of the best vegetables for improving eyesight; thanks to the presence of beta-carotene – a type of vitamin A that helps the retina and other parts of the eye to work properly. However, it’s not just carrots that help keep our eyes healthy, but many other foods with antioxidants and important nutrients that are beneficial for our eyes.

According to Delhi-based Nutritionist, Lokendra Tomar, “There are a number of nutrients that are essential for good vision. Some nutrients may include Lutein, Zeaxanthin, Beta-carotene, vitamin A, zinc, vitamin C, Vitamin E, omega-3 fatty acids, and so on.” We’ve listed foods recommended by Dietitian Lokendra to help improve vision.

1. Okra

In addition to having a large amount of beta-carotene, it also contains zeaxanthin and lutein. These compounds are essential for maintaining good vision. It is rich in vitamin C that helps maintain eye health.

okraIn addition to having a large amount of beta-carotene, it also contains zeaxanthin and lutein

According to the Book Healing food by DK Publishing, high beta-carotene content benefits aging eyes. Studies also show that regular intake of nutrients like vitamins C and E, zinc and copper – all found in apricots – can reduce the risk of macular degeneration by up to 25%.

apricot kernelsStudies also show that eating apricots regularly can reduce the risk of macular degeneration

It has a useful amount of lutein, an antioxidant that promotes eye health. The fiber-rich vegetable also contains vitamin C and beta-carotene along with lutein and zeaxanthin. Add this vegetable to your salads, sauces or pasta dishes.

broccoliIt has a useful amount of lutein, an antioxidant that promotes eye health
The color of different citrus fruits is due to different types of nutrients which may include lutein and zeaxanthin. Citrus fruits are known for their vitamin C content that promotes eye health. It helps regenerate other important antioxidants including vitamin E. Citrus fruits like berries, oranges, lemons, etc. can help improve your eyesight.
citrus fruitThe color of different citrus fruits is due to the different types of nutrients in them

5. Flaxseeds

Flaxseeds are a rich source of omega-3 fatty acids, which are essential for strengthening the nerves in the eyes. These nerves are partly made from omega-3 fats so consuming them is very beneficial for the eyes.

LinseedFlaxseeds are a rich source of omega-3 fatty acids

6. Almonds and Walnuts

These nuts are rich in zinc and vitamin E. Eating these snacks will help you build sharp eyesight. Vitamin E also helps slow down macular degeneration. A handful of these nuts daily will give you the desired results.

almondsThese nuts are rich in the minerals zinc and vitamin E Photo source: facebook / beauty tips club

So, continue to include these foods in your diet to prevent long-term eye problems.




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