5 Foods to Improve Your Vision


Nature has painted a pretty canvas on the world's landscape. The beauty of these vivid colours and shapes can be fully experienced only if you have vision. Maintaining a good eyesight is absolutely essential to execute one's daily activities and to experience a good quality of life. Eyesight diminishes with age and is further affected by problems like glaucoma, macular degeneration, cataract etc. This is why following the right diet for eyes vision and regular consultation with an ophthalmology specialist is a must for one and all.

Foods that improve your vision

1. Fish
All Fishes are rich in Omega 3 and can hence prevent all vision problems from dry eyes to even cataract or macular degeneration. The Omega 3 in fishes is the vision booster as it increases the flow of intraocular fluid and lubricates the eye. It also helps to improve the health of the retina, thus preventing macular degeneration. All types of fish- tuna, salmon, cod, mackerel etc. are ideal for consumption. If you averse to eating fish,  you can consume fish oil supplements to improve your eyesight.

2. Greens and vegetables
Leafy green vegetables are the best for the eyes. This is because all leafy greens contain Lutein and Zeaxanthin which are vital for eye health. These 2 nutrients protect the eyes from harmful ultraviolet radiation present in sunlight.
A study reveals that a rich intake of Lutein and Zeaxanthin can reduce the risk of macular degeneration by 40%.
Lutein and Zeaxanthin slow down the process of macular degeneration and cataract formation by suppressing the formation of free-radicals, stabilizing the cell membranes and also shielding the eyes from the blue light emitted by electronic devices.
Greens like spinach, broccoli and kale also contain vitamins A &C, Beta-carotene and a host of other anti-oxidants that boost eye-health. Turnip greens, peppers, corn, pumpkin, chards and collards are also powerhouses of  Lutein and Zeaxanthin.
Carrot is the King of eye-health. Yes, a single carrot is endowed with 500g of vitamin A and abundant Beta-carotene, both of which improve your eyesight. Sweet potatoes, pumpkins, bell peppers, Brussels sprouts and beets are also rich in vitamins for vision.

3. Nuts and seeds
Vitamin E is a great eye-vitalizer that prevents cataracts and macular degeneration. Nuts and Seeds are packed with Vitamin E and are the best foods to improve your eyesight. studies have revealed that
  • High intake of Vitamin E in the form of diet or nutritional supplements reduces the risk of cataract.
  • Nuts like almonds, hazelnuts, pecans, sunflower, pumpkin, flax or Chia seeds are rich in Vitamin E.
  • A combination of zinc and vitamins and anti-oxidants like Beta-carotene, Lutein and Zeaxanthin reduced the risk of age-related macular degeneration by 25%.
  • Brazil nuts, Pumpkin seeds, Soya beans and chickpeas are full of zinc and antioxidants.
  • Retinal diseases like inflammation or oxidative stress may be caused due to light exposure or ageing. Omega 3 tends to protect the eyes from all these retinal diseases.
Chia seeds contain Omega # as Alpha-Linoleic Acid (ALA) which the body converts as DHA and EPA for better absorption.

4. Eggs
Eggs are abundant sources of Vitamin A which prevents the occurrence of night blindness. Lutein is a carotenoid present in the eggs which prevents dry eyes and macular degeneration. the Zeaxanthin present in the yolk helps to screen the eyes from harmful ultraviolet radiation.

5. Fruits
Fruits are rich in carotenoids which help to arrest vision problems.  Fruits like strawberry, grapes and cantaloupe are excellent sources of Vitamin a. Citrus fruits like lemon and oranges are rich in Vitamin C which suppresses free-radical formation and ageing.

Consume these foods fit for vision power regularly and you will never need to visit an eye surgery centre ever again. But periodically consult an eye specialist doctor to ensure that you have perfect eye-health.

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