How to improve your eyesight: Add carrot, spinach, fish, nuts and seeds to your daily diet
Best foods to improve eyesight: Antioxidants like vitamin C protect the eyes from oxidative damage and age-related conditions such as cataracts and macular degeneration. Here are 8 food items that are magical for your vision and eyesight.
The connection between food and vision is profound, as what we consume directly impacts our eye health and overall vision quality. Nutrients like vitamins A, C, and E, along with minerals such as zinc and omega-3 fatty acids, play crucial roles in maintaining good eyesight. Vitamin A supports the retina and prevents night blindness. Omega-3 fatty acids are essential for retinal health and can help prevent dry eye syndrome. A diet rich in these nutrients ensures that our eyes remain healthy and function optimally throughout our lives. Here are 8 food items that are magical for your vision and eyesight, as suggested by Noida-based ENT specialist Varun Saxena. (Image: Canva)
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Carrots: Rich in beta-carotene, which converts into vitamin A in the body, carrots support the retina and prevent night blindness. Vitamin A is crucial for maintaining a clear cornea and improving low-light vision. Regular consumption of carrots can help in reducing the risk of age-related macular degeneration and other eye-related conditions. (Image: Canva)
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Spinach: Loaded with lutein and zeaxanthin, spinach helps filter out harmful blue light and protects the eyes from oxidative stress. These antioxidants reduce the risk of chronic eye diseases such as cataracts and age-related macular degeneration. Spinach also contains vitamin C, beta-carotene, and other nutrients that are beneficial for overall eye health. (Image: Canva)
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Fish: Especially fatty fishlike salmon, tuna, and sardines are high in omega-3 fatty acids. These healthy fats are crucial for retinal health and can help prevent dry eye syndrome. Omega-3s also reduce inflammation and may lower the risk of age-related macular degeneration. Regular fish consumption supports the tear film, which is essential for eye lubrication. (Image: Canva)
Eggs: The yolks in eggs are rich in lutein, zeaxanthin, vitamin A, and zinc. These nutrients are vital for maintaining eye health and reducing the risk of macular degeneration and cataracts. Lutein and zeaxanthin protect the retina from damage caused by high-energy light waves like ultraviolet rays, while vitamin A helps improve night vision. (Image: Canva)
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Nuts and seeds: Almonds, walnuts, and flaxseeds are excellent sources of vitamin E and omega-3 fatty acids. Vitamin E is an antioxidant that protects the eyes from free radical damage, which can cause age-related issues like macular degeneration. Omega-3s contribute to the health of the eye's blood vessels and help reduce dry eyes and inflammation. (Image: Canva)
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Citrus fruits: Oranges, lemons, and grapefruits are high in vitamin C, an antioxidant that fights free radicals and helps prevent cataracts and macular degeneration. Vitamin C also supports the health of blood vessels in the eyes and can help reduce the risk of developing cataracts. Regular consumption of citrus fruits boosts overall eye health. (Image: Canva)
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Sweet potatoes: These are a rich source of beta-carotene, which converts into vitamin A, and vitamin E. Beta-carotene helps prevent dry eyes and night blindness, while vitamin E is an antioxidant that protects the eyes from oxidative damage. Sweet potatoes support overall vision health and can help reduce the risk of cataracts and macular degeneration. (Image: Canva)
Broccoli and brussels sprouts: Packed with vitamin C and beta-carotene, these vegetables support eye health by reducing oxidative damage and improving immune function. Vitamin C helps maintain healthy blood vessels in the eyes, while beta-carotene supports vision. Regular consumption of these vegetables can help protect the eyes from cataracts and age-related macular degeneration. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
