7 Best Superfoods for Your Eyes
- Health Hub 101, Taboo Topic
- 14 Feb, 2023
Many people believe that vision loss is a natural component of aging or the result of eye strain. To be exact, to reduce the risk of acquiring eye health problems, it is significant for you to maintain a healthy lifestyle.
Can your diet contribute to better eye health? Yes, to answer briefly. Eating foods high in these nutrients, commonly referred to as "superfoods," might help keep your eyes healthy for a longer period of time and reduce your risk of developing a number of eye conditions.
BEST 7 SUPERFOODS FOR EYE HEALTH
1. Blueberries
Anthocyanins, strong antioxidants that support the collagen structure in the retina and offer additional eyesight protection, are abundant in these violet-hued gems. Additionally, they might enhance eyesight in sufferers of normal tension glaucoma, an optic nerve-damaging variant of the condition. Anthocyanins can shield your retina from UV light damage if you spend a lot of time in the sun. Other foods that are purple, blue, or dark red, such as red or purple grapes, blackberries, pomegranates, and cranberries, also contain anthocyanins.
2. Dark Chocolate
Here's an excuse to enjoy a guilt-free piece of dark chocolate guilt-free today. About two hours after consuming a bar of dark chocolate, adults could physically see better than those who had milk chocolate, with larger gains in contrast sensitivity and visual acuity. Even if your Dove bar doesn't improve your vision, dark chocolate's flavonoids may help glaucoma patients see better and lower their risk of macular degeneration. Consume, however, in moderation or you'll have additional health concerns to deal with!
3. Eggs
Lutein and zeaxanthin, two potent antioxidants that protect the eyes, are abundant in egg yolks. These antioxidants are also present in leafy green vegetables. The benefit of including them in your omelets is that you can readily absorb all of the antioxidant goodness thanks to the high fat content of eggs. According to a 2020 study, persons who eat two to four eggs per week over the course of 15 years had a considerably lower risk of getting late-stage age-related macular degeneration than those who eat one egg or less per week. In addition, vitamin D, which is abundant in egg yolks and may help prevent macular degeneration.
4. Oysters
According to McDonald, oysters are among the best sources of zinc, a mineral that shields the eyes from the harmful effects of sunshine. Zinc also seems to decrease the advancement of macular degeneration once you have the early stages of the condition when taken in high quantities. However, you don't require more than the daily amount, which is 8 milligrams for women and 11 milligrams for males. More zinc is found in oysters than any other food, although it is also present in large quantities in lean red meat, chicken, beans, legumes, and fortified cereals.
5. Oranges
Because it has such a significant impact on eyesight, vitamin C should actually be dubbed "vitamin See." It assists in preventing free-radical damage, like other antioxidants, and may lower your chance of developing cataracts and macular degeneration. Additionally, it aids in the development of collagen, which gives your cornea structure. Further citrus fruits, strawberries, kiwi, red bell pepper, cantaloupe, and broccoli are other sources of abundant vitamin C.
6. Carrots
Carrots are a must-have on any list of foods that protect your eyesight since, as the joke goes, you never see a rabbit wearing glasses. Beta-carotene, an antioxidant carotenoid that your body converts to vitamin A, is abundant in carrots and is crucial for healthy vision. The formation of rod and cone cells in the eyes, which aid in night vision and color perception, is aided by vitamin A. Additionally, beta-carotene aids in the prevention of disease-causing free-radical damage. Consuming a lot may reduce your risk of developing conditions like macular degeneration, cataracts, and glaucoma. Dark leafy greens like kale and broccoli, as well as yellow, orange, and red fruits and vegetables like sweet potatoes and cantaloupes, are good sources of beta-carotene.
7. Almonds
Almonds have lots of Vitamin E, an antioxidant that protects the eyes from any free radical damages. Additionally, studies have shown that those with relatively high vitamin E food intakes have a 20% decreased chance of getting age-related macular degeneration. The quantity in around 2 ounces of almonds, or 15 milligrams of this antioxidant vitamin, is the recommended daily consumption. Sunflower seeds, hazelnuts, vegetable oils, peanuts, and peanut butter are additional excellent sources of vitamin E.
The importance of a healthy, balanced diet
The quality of your eyesight and the health of your eyes can both be influenced by what you eat, even if this is by no means the only issue.
A well-balanced diet with a wide variety of healthful foods is essential for maintaining good eye health, in addition to consuming the essential superfoods mentioned above. That's because diet directly affects diseases like diabetes, which can have a major impact on eye health.
Therefore, while increasing your diet of berries and mackerel, make an effort to decrease your intake of unhealthy foods that are high in saturated fat and processed sugar.
Reference:
1. https://www.aarp.org/health/conditions-treatments/info-2019/superfoods-for-eyes.html
2. https://www.oclvision.com/blog/superfoods-for-healthy-eyes/
Can your diet contribute to better eye health? Yes, to answer briefly. Eating foods high in these nutrients, commonly referred to as "superfoods," might help keep your eyes healthy for a longer period of time and reduce your risk of developing a number of eye conditions.
BEST 7 SUPERFOODS FOR EYE HEALTH
1. Blueberries
Anthocyanins, strong antioxidants that support the collagen structure in the retina and offer additional eyesight protection, are abundant in these violet-hued gems. Additionally, they might enhance eyesight in sufferers of normal tension glaucoma, an optic nerve-damaging variant of the condition. Anthocyanins can shield your retina from UV light damage if you spend a lot of time in the sun. Other foods that are purple, blue, or dark red, such as red or purple grapes, blackberries, pomegranates, and cranberries, also contain anthocyanins.
2. Dark Chocolate
Here's an excuse to enjoy a guilt-free piece of dark chocolate guilt-free today. About two hours after consuming a bar of dark chocolate, adults could physically see better than those who had milk chocolate, with larger gains in contrast sensitivity and visual acuity. Even if your Dove bar doesn't improve your vision, dark chocolate's flavonoids may help glaucoma patients see better and lower their risk of macular degeneration. Consume, however, in moderation or you'll have additional health concerns to deal with!
3. Eggs
Lutein and zeaxanthin, two potent antioxidants that protect the eyes, are abundant in egg yolks. These antioxidants are also present in leafy green vegetables. The benefit of including them in your omelets is that you can readily absorb all of the antioxidant goodness thanks to the high fat content of eggs. According to a 2020 study, persons who eat two to four eggs per week over the course of 15 years had a considerably lower risk of getting late-stage age-related macular degeneration than those who eat one egg or less per week. In addition, vitamin D, which is abundant in egg yolks and may help prevent macular degeneration.
4. Oysters
According to McDonald, oysters are among the best sources of zinc, a mineral that shields the eyes from the harmful effects of sunshine. Zinc also seems to decrease the advancement of macular degeneration once you have the early stages of the condition when taken in high quantities. However, you don't require more than the daily amount, which is 8 milligrams for women and 11 milligrams for males. More zinc is found in oysters than any other food, although it is also present in large quantities in lean red meat, chicken, beans, legumes, and fortified cereals.
5. Oranges
Because it has such a significant impact on eyesight, vitamin C should actually be dubbed "vitamin See." It assists in preventing free-radical damage, like other antioxidants, and may lower your chance of developing cataracts and macular degeneration. Additionally, it aids in the development of collagen, which gives your cornea structure. Further citrus fruits, strawberries, kiwi, red bell pepper, cantaloupe, and broccoli are other sources of abundant vitamin C.
6. Carrots
Carrots are a must-have on any list of foods that protect your eyesight since, as the joke goes, you never see a rabbit wearing glasses. Beta-carotene, an antioxidant carotenoid that your body converts to vitamin A, is abundant in carrots and is crucial for healthy vision. The formation of rod and cone cells in the eyes, which aid in night vision and color perception, is aided by vitamin A. Additionally, beta-carotene aids in the prevention of disease-causing free-radical damage. Consuming a lot may reduce your risk of developing conditions like macular degeneration, cataracts, and glaucoma. Dark leafy greens like kale and broccoli, as well as yellow, orange, and red fruits and vegetables like sweet potatoes and cantaloupes, are good sources of beta-carotene.
7. Almonds
Almonds have lots of Vitamin E, an antioxidant that protects the eyes from any free radical damages. Additionally, studies have shown that those with relatively high vitamin E food intakes have a 20% decreased chance of getting age-related macular degeneration. The quantity in around 2 ounces of almonds, or 15 milligrams of this antioxidant vitamin, is the recommended daily consumption. Sunflower seeds, hazelnuts, vegetable oils, peanuts, and peanut butter are additional excellent sources of vitamin E.
The importance of a healthy, balanced diet
The quality of your eyesight and the health of your eyes can both be influenced by what you eat, even if this is by no means the only issue.
A well-balanced diet with a wide variety of healthful foods is essential for maintaining good eye health, in addition to consuming the essential superfoods mentioned above. That's because diet directly affects diseases like diabetes, which can have a major impact on eye health.
Therefore, while increasing your diet of berries and mackerel, make an effort to decrease your intake of unhealthy foods that are high in saturated fat and processed sugar.
Reference:
1. https://www.aarp.org/health/conditions-treatments/info-2019/superfoods-for-eyes.html
2. https://www.oclvision.com/blog/superfoods-for-healthy-eyes/
