Though many of us don’t realize it, we actually stain our eyes more than any other organ of our body. Staring at lit screens and bright lights for long hours, our eyes are most susceptible to developing numerous complications such as myopia, hypermetropia, macular degeneration, cataracts and so on. And also a number of ailments basis such as swelling, reddening of eyes, headaches, muscular pain around the eye region and so on develop on a regular basis as well. But eyes can be easily looked after by following a balanced diet focused on nutrients important for developing better vision. Nutrients such as vitamin A, vitamins C, omega-3 fatty acids, carotenoids and other antioxidants when consumed on a regular basis can ensure a proper healthy vision for a lifetime. Here we take a look at the various superfoods that supply the vital nutrients for our eyes.
1. Spinach
The green leafy weed is a natural powerhouse of nutrients such as vitamin A, lutein, and zeaxanthin, all of which are essential in maintaining a healthy vision. The lutein component helps prevent damage caused by the harmful UV rays from the atmosphere, and the zeaxanthin helps prevent macular degeneration.
2. Broccoli
It may not be the most favored item on the dinner menu, but when it comes protecting our eyes it’s the unsung hero we all need. Loaded with antioxidants, carotenoids, and also lutein and zeaxanthin, broccoli is the best superfood for healthy eyes. Also broccoli is high in vitamin C and natural dietary fibers.
3. Carrots
A natural source of beta-carotene, carrots are the cheapest superfoods for ensuring a healthy supply of vitamin A. Beta-carotene is converted in vitamin A in the body and get readily absorbed by the blood stream. Also carrots contain a significant amount of lutein and potassium which are also essential for proper eye care.
4. Strawberries
One of the lesser known superfoods for good vision, strawberries are essential to relieve the day to day stress induces on our eyes. Loaded with vitamin C, strawberries help reduce the inflammation and swelling caused by long hours working on the computer. Also strawberries help retain the fluid balance in the eyes and prevent them from drying up even on exposure to harsh conditions.
5. Bell Peppers
Loaded with vitamins A and C, bell peppers are ideal for keeping your eyes hale and healthy. Vitamin A serves to reverse near and far sightedness, reduce the chances of night blindness and also prevent macular degeneration. Whereas vitamin C helps prevent formation of cataracts. Bell peppers are most effective when consumed raw in the form of salads or toppings.
6. Caffeine
We all know that caffeine helps in keeping us awake, and the reason behind it is that it ensures the eyes stay hydrated and pupils are maintained at their optimal size. So, essentially consuming coffee on a regular basis ensures that you are at a lesser risk of developing ailments such and myopia and hypermetropia. Also coffee helps to relax the strained muscles near the cornea and eyes as well.
7. Dark chocolate
The antioxidant rich dark chocolates contain flavonoids which improve the blood flow to the retina and help reduce the stress buildup in the eyes. Also the flavonoids enable the eyes to focus in both dim lighting and also over bright lighting thus reducing the strain induced on the eyes. In addition dark chocolates contain all the essential minerals required for the proper functioning of the optic system.
8. Sweet Potatoes
Available in hundreds of varieties, sweet potatoes are tasty delicacies which also improve eyesight. The vitamin A rich sweet potatoes contain beta carotene just like carrots but also contain earth minerals such as potassium, magnesium, zinc, copper etc. as well. Grilling or steaming is the best way to harness all the beta-carotene without losing any during cooking.
9. Kale
Similar to spinach, the leafy delight also possess all the essential nutrients required for a crystal clear vision. Kale in addition to lutein, zeaxanthin and vitamin A also contains vitamin B6 and K both of which are essential for strengthening the optical nerve. Also kale is a rich source of vitamin C which prevents inflammation and swelling of the eyes.
10. Eggs
Eggs are loaded with nutrients such vitamin A, lutein, zeaxanthin, biotin, and also retinol, the most important component for maintaining proper vision. Also eggs contain all the essential amino acids required for healing and replacing damaged tissues, making it the ultimate superfood nutrition for healthy eyes.
11. Walnuts
These brain shaped nuts are a rich source of omega 3 fatty acids which are essential for proper vision development. Also they contain alpha linoleic acid that helps fight against eye infections and also reduce the redness and swelling caused by infections. And they contain an array of minerals required for sustaining healthy vision.
12. Salmon
Numerous studies have reported that people consuming oily fishes such as salmon twice a week are at a much lower risk of developing eye complications compared those who do not. Salmon is a rich source of retinol (a type of vitamin A) that can be directly absorbed by the body. Also they are rich in omega 3 fatty acids and other essential nutrients required by the eyes.
13. Red Wine
Loaded with antioxidant flavonoids, red wine has been found to be beneficial to the eyes as well. Besides regulating blood flow and cleansing the body of toxins, red wine also helps develop low light readability and resist damages induced by high intensity lighting.
14. Blueberries
Rhodopsin is an important enzyme that enables the human eye to perceive color and identify shapes. Basically it’s the component that lets us see, and blueberries are one of the few superfoods that is a source for this enzyme. Also blueberries contain antioxidants that act as anti-inflammatory agents in the body.
15. Green Tea
The antioxidant rich green tea is rich in carotenoids and flavonoids – the two essential antioxidants required for proper functioning of the eyes. Also green tea helps in relaxing the sensitive muscle tissue around the eyes as well.
16. Kiwi
The potential of kiwis for maintaining the health of the eyes still remain largely unexplored. But all we know is, it contains more vitamin C and alpha linoleic acid than any other natural food source and is largely beneficial to protect and develop healthy eyesight.
17. Black Eyed Peas
Zinc is one the most important nutrients our eyes need to prevent various complications that may arise with ageing, such as cataracts, night blindness, and macular degeneration. Black eyed peas is a zinc rich legume that ensures proper functioning of the eyes.
18. Avocado
Loaded with antioxidants and vitamins avocados ensure the overall health of your external appearance including your eyes. Rich in vitamin K, E and B6, they reduce the inflammation and strain caused by long hours of focusing on the computer.
19. Almonds
Rich in omega -3 fatty acids, almonds also contain zinc, magnesium and vitamin B6 that are essential for preventing numerous age relation eye complications. Also almonds help maintain the moisture in your eyes as well.
20. Apricots
Apricots are a rich source of vitamin A and C and are also loaded with antioxidants beneficial to maintaining a healthy vision. Also apricots are rich in potassium essential for regulating the blood flow to the eyes.
