Since August is eye health and safety awareness month, we talk about the best way keep our eyes well and protected, and that is done by prevention. It is important to take precaution and protect our eyes. We should wear sunglasses that will protect our eyes from the sun’s unhealthy UV rays, decrease our time looking at the computer screen and take regular breaks to rest our eyes, we should also quit smoking, and introduce foods that promote eye health. These are foods rich in vitamin A, C and E, lutein, proteins, antioxidants, beta-carotene and omega-3 fatty acids. By including foods rich in these nutrient, we can help prevent cataracts, vision loss, age-related mascular degeneration, and damage from factors like sunlight, air pollution and cigarette smoke. Here we present the top 5 foods for healthy eyes.
- Carrots and other orange-colored fruits and veggies
These orange foods are best for eye health since they contain beta-carotene which converts into vitamin A and prevents loss of vision and helps our eyes function properly. Apart from carrots, veggies rich in beta-carotene are sweet potatoes, pumpkins, squash, orange and red peppers.
- Leafy greens
Kale, spinach, broccoli, collard greens, and even peas and avocados are a great source of a duo of antioxidants, namely lutein and zeaxanthin, that are powerful protectors from the development of cataracts and macular degeneration. They absorb damaging visible light once they are in the lens and retina of our eye. Eating spinach once or twice a week and adding green fruits like kiwis and grapes to our diet will fix a shortage of these nutrients.
- Berries and citrus
Since vitamin C is a top antioxidant that helps in reducing the risks of eye damage and disease, we should increase our intake of fruits and vegetables high in vitamin C. The best sources are citrus fruits like oranges, grapefruit, lemon and lime. A grape a day will suffice. All berries are rich in vitamin C, so try and eat a handful of strawberries, blackberries, blueberries, raspberries or black currants a day. Mango, papaya and passion fruit are also great.
- Seeds, nuts and whole grains
Seeds and nuts are a great source of vitamin E and omega-3 fatty acids which are good for eye health. Two handfuls of almonds, walnuts, sunflower seeds, pistachios or any other nuts will give you the recommended daily amount of vitamin E. Alternatively, it can be found in whole grains like quinoa, brown rice and whole oats which also contain zinc and niacin that are good for healthy eyes.
- Fish and seafood
Omega-3 fatty acids are super nutrients that boost your brain, heart and eye health. They can be found in fish like salmon, sardines, tuna, herring, flounder and in seafood like crab and oyster. Just two servings a week will do wonders for your vision and overall health.
You should go for regular check-ups and August is a great time to do it. You can check laser eye surgery costs if it comes to that, there are many supplements available too, but prevention is the best. If there are any issues found with your vision, you can increase the intake of these foods, but nowadays there are also many medical procedures available.