As we get older we have a higher risk of developing an eye disease such as glaucoma, cataracts or macular degeneration. Many people also find that their eyesight and vision worsens, as they struggle to see or read print clearly. You may experience dry, irritated or itchy eyes, eyestrain from staring at phones and computers. You can also be affected by a type of nerve damage called retinopathy. If you do not eat the right foods rich in vitamins and minerals, the nerves and tiny blood vessels in your eyes can become damaged. This leads to poor eyesight and eye diseases. Below are the foods that improve eye health.
Salmon is one of the best food that improve eye health as it is packed full of DHA. DHA is raw material used to build the nerves and the tissues in your eyes. It is recommended to eat oily fish 3 times per week such as salmon, sardines and mackerel to boost your DHA intake. The Omega-3 in these oily fish lower inflammation in the eyes, protecting against free radical damage as you age. They also help to produce healthy tears that lubricate and protect the eyes.
Green Leafy Vegetables
To protect your eyesight from worsening with age, it is recommended to load up on green leafy vegetables. This is because of the fact that they are rich in plant pigments called lutein and zeaxanthin. These pigments help to protect against macular degeneration, central vision loss and cataracts. In fact, zeaxanthin can help to build the blue light filters in the back of your eyes, protecting the eyes from UV damage and harsh sunlight. Therefore, start eating green leafy vegetables on a daily basis.
To help protect the many tiny blood vessels in your eyes from damage, it is important to eat foods that are rich in the real Vitamin C complex. Bell peppers are some of the richest sources of Vitamin C. They also contain the precursor to Vitamin A, called beta carotene, along with lutein and zeaxanthin. Real vitamin C (not from a supplement) helps support the collagen (jelly like substance in your eyes). It does this by protecting the blood vessels, allowing nutrients and oxygen to reach your eyes. Antioxidants like vitamin C are also important to protect your eyes. This is because they neutralize free radicals, and prevent oxidation in the tissues.
Eggs contain all the building blocks of life, especially the yolk which is rich in nutrients that support healthy eyes. Carotenoids are bioactive compounds that give the egg yolk it’s deep yellow, orange or golden color. These are what help to improve the visual pigments in the eyes. Eating eggs not only improves your vision, but can also keep your blood sugars stable and improve brain health.
Start eating a small handful of walnut each day to help protect both your eyes and your heart. The Vitamin E in walnuts helps to keep your blood from becoming too thick, which reduces the risk of having an eye stroke or a blood clot. It also helps to dissolve scar tissue in your eyes, after having conjunctivitis or eye infection.
Sunflower seeds is one of the important foods that improve eye health. This is because it contains nutrients such as Vitamin B1, which help to prevent retinopathy and nerve damage. Start including sunflower seeds in your diet, especially if you are a diabetic or pre-diabetic.