Get Rid of Eyesight Problem through Food

Aug 20, 2019

Eyesight problem can occur for many reasons. If someone feels anything uncomfortable while seeing, then they should seek the doctor's help. However, a healthy lifestyle and proper diet with essential nutrients are also essential for good eyesight. Vitamin A, B, C, E, lutein, omega-3 fatty acids, zinc, and zeaxanthin are must for good eyesight. To maintain eye health, we need to eat all those foods which are full of these mentioned nutrients.

Food for the eyes

Carrots: Carrot is an amazing and versatile colorful vegetable and a rich source of vitamin A. It also has vitamin C and E which is helpful for age-related macular degeneration (AMD) condition. Carrots are helpful to improve night vision. It contains carotenoids which fight against eye diseases. Eyesight problem can be mitigated if carrots are taken regularly. They prevent oxidative damage and inflammation. You can have it raw or mix it with other vegetables like salad. While cooking, don’t overcook it, otherwise, its nutritional profile will be damaged.

Fatty fish and oil: Seawater fish such as tuna, salmon, trout, mackerel, sardines, herring, etc. are a very good source of omega 3 fatty acids. This is helpful to fight against dry eyes, AMD and cataracts. It decreases inflammation and makes the immune system strong. Omega 3 fatty acids are good for the tiny blood vessels in the eyes. Flaxseed oil, sunflower oil, corn oil, fish oil, black currant seed oil, and canola oil help to prevent dry eyes and cataracts. You can have oil supplements with the doctor’s advice.



Spinach: Spinach is enriched with vitamin A, E, B, and C. Iron, zinc, lutein, beta carotene, and zeaxanthin can be found as well. The anti-oxidant and anti-inflammatory properties are also good for fighting eyesight problems. The anti-oxidants prevent the eyes from UV rays. Zinc is good for the cornea's health. Broccoli also has similar benefits which prevent photodamage and oxidative damage.

Eggs: Lots of amino acids, vitamin A, lutein and zeaxanthin are found in eggs. Eyesight problem can be decreased by eating an egg daily. It fights against night blindness and dry eyes.




Nuts: Nuts such as walnuts, Brazil nuts, cashews, almonds, and peanuts are full of good fat and vitamin E. Vitamin E prevents inflammation and age-related eye problem.

Kale: Kale is also full of natural vitamin and minerals. It has lutein helpful to fight against AMD and cataract. It prevents light and oxidative damages.

Whole grain: Whole grains are a good source of niacin, vitamins, minerals, phytonutrients, zinc, and dietary fiber. Quinoa, lentils, brown rice, whole wheat bread, and oats are good sources of whole grains and help to fight against AMD.

Oyster: Oysters are full of zinc an essential component for good eye health.

Corn: Corns are also a good source of lutein and zeaxanthin.

Sweet potatoes: Sweet potatoes also contain anti-oxidants like beta carotene, lutein, and zeaxanthin. It reduces inflammation and removes toxins.

Beans and legumes: Zinc and bioflavonoids are found in beans and legumes. They are good for the retina and helps to prevent cataract. Lentils, chickpeas, kidney beans, green peas, and sprouts are very good for eye health.

Citrus fruits: Citrus fruits are rich with vitamin C helpful for the eye tissue. Oranges, lemon, grapefruits, berries, and kiwis are full of vitamin C helpful for the immune system. It improves the eye muscles and eyes' blood vessel. The antioxidant fights against harmful oxygen radicals. Blueberries reduce the risk of having glaucoma, cataracts, cancer, and other conditions.


Red bell pepper: Vitamin A, E, C, lutein, and zeaxanthin are found in red bell pepper helpful to prevent AMD and oxidative damage. It is good for the retina.

Sunflower seeds: Sunflower seeds are packed with vitamin E and healthy fats. These are good to decrease inflammation and flush out metabolic waste from eyes. Similarly, chia seeds, flax seeds, and hemp seeds are also very good full of omega 3 fatty acids and Vitamin E.

Water: While taking other nutrients don’t forget to drink plenty of water. Water prevents dehydration and dry eyes.

Foods to avoid

Eyesight problem can be reduced by avoiding these following foods.

Table sauces and dressings: These things are full of sugar and harmful fats. Eating too much sugar is bad for health, especially for the eyes. Sugary food can cause AMD and creates blind spots in central vision. Those who consume high GI (glycemic index) regularly are in a high risk of developing AMD. So, don’t fill your salad and food with dressing and sauces.

Fried foods: Now a day having fried foods has increased due to our busy life schedule. These are easy to be found and quick to fill up the stomach. But these foods are very harmful to health including eyes. It increases the risk of AMD. The bad cholesterol is responsible for blocking arteries and causing vision loss. Vegetable fat, monounsaturated fats, polyunsaturated fats, and linoleic acid are harmful to the eyes. These cause inflammation. Chips, peanut butter, processed cake, junk food, margarine, and cookies are full of bad fats and should be avoided.

Sweetened drink: Sweetened drinks are full of sugar. This increases the risk of type 2 diabetes and affects eyesight. Artificial sweeteners have cyclamates which make eyes more sensitive to light. High fructose corn syrup or carbonated drinks increase blood sugar and causes complications.

Processed meats: Though red meats are good for the body; processed meats are very harmful. Sausage, bacon, and hams are full of salt. High intake of salt causes puffy and swollen eyes and also creates other complications. It also increases the risk of cataract formation.

To have good eyesight, we must have a healthy lifestyle with a healthy diet. You need to follow certain routines for good eye health. Take proper rest and get enough sleep so that your eyes can rest too. Avoid smoking. Wear sunglasses and safety eyewear while playing sports. Don’t look at the computer screen or mobile phones for a long time. Go for eye checkup regularly.

 

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