According to WHO, Health is defined as the state of complete physical, mental, and social well being and not merely the absence of disease or infirmity. The food that we consume in our everyday life determines our overall health condition. 

For proper health conditions, one should be aware about their diet. Maintaining a balanced diet and healthy lifestyle always helps an individual to reduce the various problems and helps to achieve quality of life. 

Many people believe that consuming a balanced diet helps to improve their digestion, boost their immune system and others. But they are not aware that a healthy diet also helps to maintain their good eye health condition.

People believe that eyesight issues are seen as we grow older. But various research and studies suggest that maintaining a balanced and healthy diet plays an important role for our eyes and eyesight. 

For healthy eyes and eyesight, the food that we consume should contain a variety of vitamins and minerals. We can get this from various fruits, vegetables, milk, meats and so on. 

These vitamins and minerals are antioxidants. They help to keep our cells and tissues healthy. Consuming healthy diets that contain antioxidants will help to reduce the risk of developing various eye health problems. 

Various studies suggest that intake of a healthy diet lowers the risk of developing following eye conditions.

Our eyes require the following antioxidants to be healthy.

  • Zinc 
  • Vitamins  A , C and E
  • Omega-3 fatty acids
  • Carotenoids such as lutein and zeaxanthin 

Here in this blog article, we are going to discuss some foods that are essential for good eye health. 

1. Fish 

Fishes such as Salmon, Mackerel and Sardines are rich sources of omega-3 fatty acids. Studies show these healthy fats contribute to the visual development and health of the retina in the back of the eye. 

Similarly, this also helps to reduce the risk of dry eyes syndrome and age related macular degeneration (ARMD). ARMD is the leading cause of vision loss in the elderly population.

2. Eggs

Eggs seem to be a great and best food for your eye health. The yolk of egg contains zinc, vitamin A and heavy amounts of lutein and zeaxanthin. These play an important role to protect eyes.

Lutein and zeaxanthin lower the risk of developing age related macular degeneration and cataracts. Zeaxanthin helps to protect eyes against damage from Ultraviolet radiation. 

Similarly, zinc also contributes in maintaining the health of the retina. Vitamin A helps to protect the cornea, a clear, transparent front portion of the eye. 

3. Citrus fruits

Citrus fruits include orange, strawberries, lemon, bell peppers and so on which contain vitamin C . It plays an important role for your eye health. Vitamin C helps to prevent inflammation and helps in healing inflammatory eye conditions. 

These vitamins that are found mostly in fruits and vegetables are best for healthy blood vessels of the eyes. Strawberry contains plenty of vitamin C is an antioxidant which helps to reduce the risk of developing cataracts.

4. Green leafy vegetables 

Probably, since from our childhood most of us have heard that eating green vegetables are good for eye health. Yes, they do have a lot of benefits.  

Various green leafy vegetables such as Spinach, kale are found to be rich in vitamins. 

Green leafy vegetables are a rich source of lutein and zeaxanthin. This helps to reduce the risk of the eyes conditions related to aging like cataracts and age related macular degeneration.

Furthermore; Spinach, peas contain vitamin A and beta carotene which stimulate blood flow in the eyes. 

5. Sweet potatoes 

A great source of vitamin A, sweet potatoes contain beta carotene. This helps to minimize the risk of various eye infections.

Our body converts beta carotene to vitamin A which helps to prevent night blindness and dry eyes. 

6. Carrots 

We may have heard since childhood that carrots are good for eye health. Yes, carrots contain vitamin A and beta carotene which helps to reduce oxidative stress and keeps eye surface healthy as well as prevents eye infection. 

Carrots contain beta carotene which our body converts into vitamin A , which helps in the production of rod and cone cells in our eyes. This will allow us to see in low lighting conditions. 

7. Nuts 

Nuts are very rich in omega-3 fatty acids and vitamin E. As it contains omega-3 fatty acids, it will help to minimize the risk of developing age  related changes in the eyes. 

Nuts may include Peanuts,  Almonds and so on. Almond contains vitamin E which helps to strengthen eyesight . Peanuts work to reduce dry eyes. 

8. Various dairy products 

Most dairy products include milk and yoghurt. They are a rich source of vitamin A and zinc. 

Vitamin A plays an important role to protect our cornea (clear, transparent front portion of eye). Zinc assists to bring that vitamin to the eyes from the liver. Zinc is mostly found in the retina and choroid of the eye which helps for night vision. It also helps to prevent age related change i.e. cataracts. 

Some tips to maintain healthy eye condition 

Consuming a healthy diet is not only the way to protect overall eye health status. Along with a balanced and healthy diet you should follow some other points so as to ensure good eye health of yours and yours loved ones. Points are given below.

  1. Go for regular eye check up once in a year for good eye health.
  1. If you have minor symptoms like blurring of vision or others, you should not take it lightly. Visit nearby eye hospital for checkup.
  1. If you spend a lot of time on computers or laptops, then apply safety measures. For more information about the effects of computers, laptops in our eyes click here
  1. Wear sunglasses while working outdoors 
  1. People who wear prescription glasses are suggested to visit eye hospitals once in 6 months to ensure their power.
  1. Avoid smoking 
  1. Maintain your blood sugar level too. 
  1. Maintain healthy weight
  1. Know your medical family history 
  1. If you are a contact lens wearer, follow proper care and maintenance.

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