We often tend to use the best skincare products, best hair-care products, and even the best makeup products.
However, what we seem to blatantly ignore, is the fact that our eyes are two precious gems of our body that support us from infancy till old age.
Then, why do we ignore them and fail to care for them?
They deserve full care and pampering! Eye care not only involves using good products on them but also the consumption of a healthy diet.
A healthy diet contains a range of vitamins, minerals, and nutrients, which are known as antioxidants.
Major oxidants required for our eyes are :
.Vitamin A, C, E
. Zinc
. Lutein
. Leta-carotene
. Omega-3 fatty acids
Hence, we also need to consume essential nutrients to improve our eye health.
Here are some of the nutrients that will not only improve eye health but also make them glow and last longer!
All the greens!
Consumption of green leafy vegetables adds essential vitamins, minerals, iron, and other nutrients to improve eye health. Vegetables such as spinach, broccoli, peas, and avocado should be consumed regularly for the longevity of eyesight.
Let’s discuss some of the green vegetables that contribute to healthy eyesight.
Arugula:
A small growing herb, known as Arugula or garden rocket, is rich in A, C, K, and B-complex. It also contains iron, calcium, potassium, phosphorus, manganese, and copper.
Along with the improvement in eyesight, it also lowers the risk of cancer, strengthens the bones, improves brain function, and boosts the immune system.
Spinach:
A very popular leafy green vegetable, spinach contains vitamins A, C, K, and B-complex. It also contains lutein and zeaxanthin beta-carotene which are the essential oxidants for better eyesight.
Kale:
Kale is like oxygen because it contains a number of important elements.
It has antioxidants, lutein, and zeaxanthin which are also present in eggs. It protects us from age-related macular degeneration and cataracts.
The funny thing is that our body doesn’t produce lutein and zeaxanthin and we need at least 10g per day for healthy eyes. From 100g of kale, we get 11.4g of lutein. We take kale as snacks with a little stuff.
See as clear as a fish!
That’s right! Consumption of fish adds a lot of proteins and omega-3 to the diet, which in turn is beneficial for the eyes. It not only clears the vision but also discourages the growth of cataract!
Eggs: The Oval Goodness!
Want to keep the eye doctor away?
Consume eggs.
The yellow part of the egg is called the yolk which contains some vital elements like zinc, lutein, zeaxanthin, and vitamins. Lutein and zeaxanthin reduce age-related degeneration and contraction of muscles. The vitamin A in eggs prevents eyes from running dry and fights against night blindness!
Berry-Licious!
Taste and health together?
Berries it is! Berries contain vitamin C, which keeps the eye muscles integrated and also helps in cataract prevention!
Other fruits such as oranges and vegetables such as lemons also have similar properties and nutrients to improve eye health.
Leguminous Diet
Needless to say, the protein content in leguminous fruits and vegetables is very high.
This protein helps in muscle building and keeps the eyes healthy. They are also a good source of bioflavonoids and zinc which are important for the upkeep of eyes!
The Nutty Solution!
Consumption of nuts such as almonds, pistachios, walnuts, etc, like fish, contains omega 3, vitamin E, and fatty acids, which are well-known nutrients to improve eye health. Regulated consumption of these nuts will prove to be beneficial for the eyes!
Besides consuming nutrients to improve eye health, one also needs to consider other aspects such as keeping eyes clean by washing them regularly.
Dairy products
Milk and yogurt are also good for health. Dairy products contain vitamins and zinc.
Zinc is especially present in the choroid and retina. These minerals help to protect eyes from cataracts and help improve the night vision. We can take milk in our diets and yogurts as snacks.
Carrots
Carrots are also vital for our healthy eyes. Carrots have vitamins and beta-carotene. Vitamins and beta-carotene protect from eye infections and other problems.
But if we think that only our diet can make our eyes healthy then we are wrong.
Some healthy habits also play an important role to make our eyes healthy. Some important tips are as follows :
a) Wear sunglasses in bright, outdoor light: Sunglasses keep away the UV rays and only allow the visible rays to enter the eyes. By choosing authentic Ray-Ban sunglasses, you ensure maximum protection along with timeless style.
UV rays can reduce the eye power, damage our cornea, encourage the cataract and muscle degeneration.
b) Do not smoke: Smoking leads to an increase in the chance of cataract. It also affects our retina which causes reading problems. It also damages the blood vessels of our eyes.
c) Do exercise daily: Daily exercise reduces the chance of diabetes which reduces the causes of glaucoma and cataract.
d) Get enough sleep: We should get enough sleep for at least 6-7 hours for healthy eyes because if we are not getting enough sleep then it may result in eye fatigue, eye irritation, blur and double vision, sore and watery eyes.
e) Visit the doctor on a daily basis: We should visit the doctor on a daily basis for the checkup.
f) Watch the t.v and desktop from a safer distance: We should watch the television and desktop from a safer distance.
g) We should maintain the quality of air in home and office: Bad air quality increases the eye irritation.
It is also important to devote at least 15 minutes each day for a few, quick eye exercises. You could perform these simple eye exercises while traveling or whenever you feel like taking a break from work!
Spending limited hours watching TV or in front of the computer also helps. Besides this, as summers approach, try to use sunglasses to protect eyes from the harmful UV rays and dust!
It’s time to pamper your eyes, after all, your windows to the world deserve all the care!
Also Read: Top 10 Detox foods – Foods that detox your body in 24 Hours
Conclusion:
A healthy eye is very necessary for a good life. Walking on green grass early in the morning also contributes to better eyesight. The above-mentioned facts and tips may help you to improve the quality of your eyes before it is too late.
One should take all the essential vitamins, minerals, and oxidants for better eyesight. Intake of green vegetables, eggs, fish, and nuts may help for the same.
Meanwhile, maintaining a healthy weight is also important because being overweight might trouble you with diabetes and other systemic conditions.
You must know the risk factors that can damage your eyes like age-related degeneration, cataract, glaucoma, and diabetes. Go for a checkup time to time, try to improve your eye condition as soon as possible before it is too late to react.
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