Observational data suggest that the risk of cataracts can be reduced by a diet that contains optimal levels of vitamins C and E, the carotenoids lutein and zeaxanthin, and the daily use of multivitamin supplements.
Maintaining good eye health is significant to lead a good quality life as approximately 80% of what we learn can be processed via the eyes. Effective eye care can prevent digital stain on eyes, vision loss, and lead to early diagnosis of serious conditions such as glaucoma, cataracts, and diabetic retinopathy. It is imperative to include foods like fatty fish for omega-3 fatty acid, leafy green vegetables for lutein, carrots for getting vitamin A, citrus foods for vitamin C, and eggs for zinc.
These foods can offer protection against cataract, dryness in eyes, and macular degeneration. It is essential to include plenty of vegetables, whole grains, fruits as they support eye health by providing necessary oxygen and nutrients.
Some of the vitamins that can improve and support eye health include vitamin A, vitamin C, vitamin E, zinc, and omega-3 fatty acids. Vitamin A protects the cornea and vital for low-light vision. Vitamin C is a vital antioxidant that can protect eyes from oxidative stress. Vitamin E keeps the eyes protected from free radicals, supports healthy skin, and improved immunity. Zinc is necessary for transporting vitamin A from liver to retina as it is crucial for melanin production. Meanwhile, omega-3 fatty acids can play significant role for retinal function and visual growth.
1. Dark Leafy Vegetables: They can offer great support to eye health as they contain necessary antioxidants like carotenoids. Carotenoids can minimise the possibilities of progressing a disease namely macular degeneration. The condition can offer cause loss of vision in people above 55 years. These vegetables have crucial nutrients namely lutein and zeaxanthin. The oxidants can protect the eyes from harmful ultra violet rays. You may include spinach, kale, and broccoli. Regular consumption will improve healthy eating habits as these vegetables are vital source of sustainable nutrition.
2. Eggs: They are rich source of lutein and zeaxanthin that reduce the possibility of vision issues due to old age. Eggs contain vitamin C, vitamin E, and zinc. Eggs are also an excellent source of vitamin A that can protect the cornea. Meanwhile, presence of lutein and zeaxanthin can alleviate the possibility of getting affected by macular degeneration and cataracts. Eggs contain zinc that is vital for night vision and better retina health. According to a report featured in National Library of Medicine, “observational data suggest that the risk of cataracts can be reduced by a diet that contains optimal levels of vitamins C and E, the carotenoids lutein and zeaxanthin, and the daily use of multivitamin supplements.”
3. Fish: The food is a powerful source of omega-3 for better eye health. The healthy fats available in fish can keep dry eye syndrome at bay and support retina health. The presence of healthy fats in fish can decrease the possibility of AMD, a major reason for blindness in senior citizens. Fatty fish have oil that can provide good amount of omega-3. You can include tuna, mackerel, sardines etc. Avoid deep frying the fish as the process will lead to loss of nutrients. Opt for grilling, roasting, and air frying.
4. Carrots: The contain an important chemical called beta carotene along with vitamin A (available in orange carrots). Vitamin A plays crucial role in improving and supporting healthy vision. Also, carrots can significantly improve night vision. Other vital sources of beta carotene include sweet potatoes and mangoes. Inc
5. Nuts: Include a handful of almonds, cashews, walnuts, chia seeds, sunflower seeds, and peanuts as they are excellent source of healthy fats and nutrients essential for eyes. Nuts are rich in zinc and vitamin E that can support retinal health. Nuts is also helpful for effective functioning of vitamin A. Vitamin E can protect the eyes from oxidative damage.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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