Key ingredients in diet to assure long term eye health
Our diet has a significant role to play in regulating blood sugar, glucose and cholesterol that irreversibly damage eye health. Prolonged exposure to screens, poor lighting and unchecked eye hygiene are also equally responsible for damaging our vision.
Green Veggies: Ranking lower on the GI index, green leafy vegetables are a natural way to improve eye health since they are a rich source of Vitamin C. Spinach, turnip, garden peas and collard greens contain antioxidants Lutein and Zeaxanthin that are a boon to eye health. Leafy greens are most beneficial when cooked lightly or are consumed as salads.
Tropical Fruits: Papaya and Kiwi are the best examples of tropical fruits—a saviour to deteriorating eye health.
Nuts: In nuts, pistachios, almonds and walnuts work wonder to preserve eye health and especially if you are subjecting them to worst conditions—such as reading in poor light or skipping on eye exercises. Also, nuts as snacks are an effective way to avoid fast foods saturated with sugar and starch that irrevocably damage eyesight.
Oil: Fish oil and flaxseed oil are effective combatants of cataracts and dry eyes besides delaying symptoms of macular degeneration.
Legumes: Legumes contain bioflavonoids and zinc that shield your eyes from harsh lights,
macular degeneration and cataracts. Kidney beans, lentils and black beans are an absolute necessity for healthy, clearer vision since they provide the essential supply of omega-3 fatty acids, zinc and Vitamin A and C.
Wholegrains: A diet of low glycemic index (GI) prevents macular degeneration that results during old age. Besides, wholegrain foods are a healthy alternative to refined carbohydrate that hastens macular degeneration whose symptoms includes blurred vision, dark areas in the centre of vision and aggravated wrong perception of colours. However, the richness of Vitamin E, zinc and niacin maintain clear vision. Oats, millet, rye, quinoa, corn and barley are some of the favourable ingredients to assimilate in your daily diet.
Seeds: Chia seeds, sunflower seeds, hemp seeds and flax seeds furnish your body with omega-3s and Vitamin E that protects eye cells from free radicals that break down eye tissues adversely affecting eye health. Eye experts suggest combining foods aplenty with Vitamin E with Vitamin C such as kiwi, citrus and peppers to create a basic, eye-care supplement.
Carrots: Carrots are rich source of beta carotene and Vitamin A—essential components in maintaining healthy vision. Beta carotene boosts vision and helps you retain clearer vision at night or in dim lights.
