The eyes are the most important sense organ for humans. We observe more than 80% of impressions using our eyesight. Eyes are also known to be the windows to the soul. Yet, according to the World Health Organization (WHO), around 1 Billion people are suffering from some type of vision impairment today. This is a disturbing reality.
Little tweaks in your diet can stop all these eye-related issues. Good eye health and a healthy diet are correlated. Studies have reported that there are many nutrients that can cut the risk of common eye diseases such as cataracts, glaucoma, refractive errors, and dry eye disease.
But keep one thing in mind. If you are facing vision problems, it is important that you consult an ophthalmologist and ask for prescription glasses to avoid further damage to your eyesight. No doubt, diet is essential to maintain healthy vision but being oblivious to your eyesight problems is insane.
In this post, you’re going to learn about the three best nutrients to ensure healthy eyes. Let’s get straight into it!
Vitamin A is necessary to support healthy eye vision. It develops good eyesight. Vitamin A also plays a vital role in supporting your eye photoreceptors, the cell inside the retina that reacts to light. Some of the other benefits of adding Vitamin A to your diet are reduced risk of acne, a healthy immune system, and a lower likelihood of getting certain cancers.
Vitamin A deficiency can even lead to some serious issues such as dry eyes, dry skin, and throat infections. Vitamin A deficiency may also result in a common eye problem known as ‘night Blindness.’
Two types of Vitamin A can be found in the diet.
1. Preformed vitamin A: It is found in animal sources such as fish, dairy foods, meat (liver), and poultry.
2. Provitamin A: It is a plant-based vitamin. Hence, it is found in fruits and vegetables.
Some of the best sources to get vitamin A into your diet are eggs, skim milk, broccoli, breakfast cereals(fortified), and yellow and orange fruits and vegetables. Vitamin A is also obtainable in dietary supplements. Other foods that have Vitamin A are:
● Salmon(DV per serving:25%)
● Lamb’s liver(DV per serving:236%)
● Beef liver(DV per serving: 713%)
● Goat Cheese(DV per serving;13%)
● Cheddar(DV per serving; 10%)
● Cream Cheese(DV per serving;5%)
● Feta Cheese(Daily Value per serving: 4%)
● Butter(Daily Value per serving11%)
Vitamin C is one of the most efficient and safest nutrients, according to researchers. It is an antioxidant found in many vegetables and fruits. The unique benefits of Vitamin C include a lower risk of eye diseases like cataract development. It can also slow down ‘macular degeneration’ that is linked to aging and visual acuity decline. Some other benefits of this antioxidant are a lower risk of prenatal health issues, skin wrinkling, and cardiovascular diseases.
Vitamin C is also an effective nutrient to safeguard your eyes from damaging free radicals. The prescribed quantity for vitamin C intake for adults is 65-90 mg per day. 2000mg is the highest limit per day.
Following are fruits that you can add to your diet to increase the intake of Vitamin C to boost your eye health:
● Strawberries, blueberries, raspberries, and cranberries
● Kiwi Fruit
● Citrus fruits and juices (grapefruit and oranges)
3.Omega-3 Fatty Acids.
Omega-3 Fatty Acids are an essential nutrient for healthy eyes. They are proven to boost eye health. Many studies explain that Omega 3-fatty acids are incredibly important for the development of vision in infants. The risk of eye diseases that are linked to aging can also be minimized by increasing the intake of these Omega 3 Fatty Acids.
According to a survey by ‘National Eye Institue’ reported that people who consumed a high amount of Omega 3 fatty acids had a 30% less likelihood of macular degeneration development between a period of 12 years.
Some other benefits of Omega 3 fatty acids include less risk of dry eyes, high eye pressure, glaucoma, and proper drainage of intraocular fluid from the eyes.
Following are some foods that you can add to your diet to promote eye health:
● Cold-water fatty fish
● chia seeds
● flaxseed oil, soybean oil, and canola oil
Nutrition is essential for good eye health. Adding certain foods to your daily diet can encourage good eye health, protection from eye diseases, and maintenance of your vision. Eat a balanced diet that is rich in vitamins and antioxidants. Eat fresh fruits and vegetables to ensure proper intake of essential minerals and vitamins.