A healthy lifestyle can significantly improve your health, and a balanced diet will help protect your vision. While aging, other eye diseases may contribute to impaired vision; however, certain nutrients can help maintain your eye health.
You can prevent severe eye conditions and oculoplastic surgeries by following a balanced diet filled with nutrients that promote eye health. Some of the well-known nutrients include vitamins and oxidants. Food rich in vitamins and oxidants can prevent eye diseases such as cataracts, macular degeneration, glaucoma, dry eyes, and poor night vision.
The antioxidants help to get rid of the oxidants, which can negatively affect your eye health. Make sure that your diet includes antioxidants such as lutein, zeaxanthin, vitamins, omega 3-fatty acids, and zinc. A balanced diet consists of a variety of proteins, dairy, fruits, and vegetables. Decrease the intake of saturated fats, processed food, and high amounts of sugar.
The popular superfoods recommended by eye specialist are:
Fishes are a rich source of omega-3 fatty acids, and studies have identified that fish oil can reverse conditions such as dry eyes. Oily fishes have oil in their gut and body tissue. Thereby, the consumption of oily fishes increases the amount of omega-3 fatty acids in your bodies.
The fishes that contain high levels of omega-3 fatty acids are tuna, salmon, trout, sardines, herring, and anchovies. Some fishes may also have high levels of mercury, which is not healthy for the body. Therefore, before including fishes to your diet, ensure that they have high levels of omega-3 fatty acids and low levels of mercury.
Nuts and Legumes
Nuts are other healthy options that are rich in omega-3 fatty acids. They also have high levels of vitamin E; both of these components can protect the eye from age-related damage. Some of the healthy options include walnuts, Brazil nuts, peanuts, cashews, and lentils.
Like nuts and legumes, seeds have high levels of omega-3 fatty acids and vitamin E. Studies have found that omega-3 fatty acids prevent age-related vision loss. Seeds that are a rich source of omega-3 fatty acids include chia seeds, flax seeds, and hemp seeds.
Fruits like orange and lemon are rich sources of vitamin C, an antioxidant that helps prevent age-related vision loss. The different fruits that consist of vitamin C include lemons, oranges, and grapefruits.
Leafy Green Vegetables
Leafy green vegetables consist of lutein and zeaxanthin, which are excellent for eye health. The healthy varieties of leafy greens include spinach, kale, and collards.
Carrots are a rich source of vitamin A and beta-carotene. Beta-carotene is the component that gives carrots their orange color. Vitamin A plays a vital function in eye health.
Beef consists of zinc, which is a component for the promotion of eye health. Zinc has been linked to a better long-term vision, helps delay age-related vision loss and macular degeneration. Other meats such as chicken breast and pork also contain zinc but in lower levels than in beef.