Generally, we tend to take the care meant for our eyes for granted despite knowing how important its role is in our day to day functioning. Just close your eyes for a minute or you put a non-transparent cloth across your eyes and try to walk around your home or workspace. It is quite difficult, right? That is how indispensable the eyes are.
While it is common knowledge that eye issues are a result of eyestrain or ageing, most people are ignorant of the fact that wrong diet and deficiency in certain nutrients can also facilitate eye issues. This implies that eating healthy means that there are certain nutrients that can help reduce the risk of eye issues. Some of these nutrients include omega-3 fatty acids, lutein, copper, zeaxanthin, zinc, vitamin E, A, C, and beta-carotene. For healthy eyes, there are foods that should be part of your diet daily. They include:
1. Fish Fishes are very rich in omega-3 fatty acids, most especially oily fishes. Oily fishes have oil inside their body tissue and guts. They are regarded as the major source of omega-3 fatty acids. omega-3 fatty acids help in improving the immune system and brain function. More so, it helps in the development of the eye and retina, keeping the eyes from dryness. It is therefore important to incorporate fish into your diet about 3 times a week. Fishes very rich with this needed nutrient are salmon, tuna, sardines, trout, herring, mackerel, anchovies, etc. You can grill or broil your fishes with fresh vegetables, and seasonings.
2. Eggs The yolk part in the egg contains a combination of nutrients like zinc, vitamin A, zeaxanthin and lutein. The cornea is safeguarded by vitamin A, zeaxanthin and lutein reduce the chances of suffering from cataracts and macular degeneration while zinc keeps the retina healthy and aids night vision. The egg is a very complementary food as it can go with other foods and can also take various forms based on your taste.
3. Carrot This is the most common food for eye health. It contains beta-carotene and vitamin A. These nutrients protect the eyes surface and prevents against infections and other infections. Beta-carotene helps in the creation of vitamin A. Vitamin A is a form of protein known as rhodopsin and it is tasked with the responsibility of aiding the eyes in absorbing light. Carrots are easy to get and very affordable. More so, it can serve as snacks. It can also be sliced or diced into salads. It is a very versatile and important food. A lack of vitamin A is the reason why there are about 500 thousand blind children every year.
4. Legumes and Nuts Legumes and nuts have a lot of vitamin E and omega-3 fatty acids which guard the eyes against age- related disorders. Brazilian nuts, peanuts, walnuts, lentils and cashews are perfect examples of legumes and nuts. It can be eaten as a form of dessert or taken as snacks based on your choice.
5. Citrus Fruits Citrus fruits are rich in vitamin C which is an essential nutrient for healthy eyes. Vitamin C helps in keeping the blood vessels in the eyes healthy. It also stands against cataract, and with other nutrients, it helps against macular degeneration. Citrus fruits include oranges, grapefruits, lemons, etc. The good thing about this food is that it can be consumed as a fruit or turned into fruit juice. Whichever way you decide, just make sure it is a part of your diet.
6. Green Vegetables Vegetables are very rich in zeaxanthin, lutein and also have a trace of vitamin c. One of the most instrumental vegetables in keeping a healthy eye is called Kale. Lutein and zeaxanthin prevent against macular degeneration and fights against cataract. These nutrients are not produced in the body so there is a need for it to be consumed. Other vegetables include spinach, red pepper, collards etc.
7. Water Water is a very important element for the normal functioning of the body system. it also plays an important role in a healthy eye. Water helps against dehydration and as such, it helps against the dryness of the eyes. Other food that should be incorporated in our diet includes beef, potatoes, seeds, oysters, etc. more so, other meals that contain nutrients like omega-3 fatty acids, lutein, copper, zeaxanthin, zinc, vitamin E, A, C, and beta-carotene should be incorporated. The recommended intake of these nutrients every day are:
Vitamin C – 500mg
Vitamin E – 400mg
Lutein – 10mg
Zeaxanthin – 2mg
Zinc – 80mg
Copper – 2mg
You do not have to make it so monotonous as there are varieties of foods you can pick from per day. Just make sure you eating healthy for your eye sake.