There are several foods good for eye health that contain many key nutrients for the eyes. Few of them are
Fish
Essential fatty acids, notably omega-3s, are found in fatty fish. Since omega-3s are a component of every cell membrane, they are essential to all of the body’s cells.Omega-3 fatty acids have been discovered to be helpful for dry eye and Meibomian gland dysfunction in the eyes. They could also be beneficial for macular degeneration. The fish that contains the most beneficial levels of Omega-3s include:
Tuna
salmon
trout
mackerel
sardines
anchovies
Some studies have found that fish oil can aid in dry eye syndrome, including dry eye caused by spending too much time on a computer.
Citrus Fruits
Citrus fruits are rich in vitamin C. The AOA(American Optometric Association) advises vitamin C as an antioxidant to prevent age-related eye damage, just like vitamin E. Vitamin C-rich citrus fruits include:
Lemons
Oranges
Grapefruits
Carrots
Both beta carotene and vitamin A are abundant in carrots. The orange tint of carrots is due to beta-carotene.
For good vision, vitamin A is crucial. It is a part of the rhodopsin protein, which aids in the absorption of light by the retina.
Although there is conflicting evidence on beta carotene’s contribution to vision, the body needs it to produce vitamin A.
Water
It may not come as a surprise that a fluid necessary for survival is also crucial for eye health.
Preventing dehydration can help with dry eye symptoms by increasing water intake.
Whole Grains
Your risk of age-related macular degeneration can be decreased by eating a diet with low glycemic index (GI) foods. Replace refined carbohydrates with quinoa, brown rice, whole oats and whole-wheat bread and pasta. Whole grains also aid in promoting general eye health because of the vitamin E, zinc, and niacin they contain.
Leafy Greens
Several foods, including collard greens, kale, and spinach, are rich in lutein and zeaxanthin, two vital plant pigments that can slow the progression of cataracts and macular degeneration. These potent antioxidants are also found in broccoli, peas, and avocados.
Eggs
Lutein, vitamin E, and vitamin C are all abundant in eggs. They also contain zeaxanthin, a carotenoid similar to lutein. Eggs rank highly among foods that improve vision. Their nutrient mix is ideal for preventing macular degeneration.
Sunflower Seeds
Sunflower seeds, which are a great source of zinc and vitamin E, can be eaten as a snack to help keep your eyes healthy and free from disease.
Beef
Another nutritious food for improving vision is beef. Zinc, which has been demonstrated to reduce the course of macular degeneration, is abundant in it.
Oysters
Zinc is abundant in oysters, which helps to promote eye health. Additionally, the high quantities of omega-3 fatty acids found in fish and shellfish aid in the prevention of progressive age-related macular degeneration.
You may consume oysters from a reputed restaurant.
Few Tips to maintain eye health
Sunglasses should be worn outdoors because too much sun exposure can result in cataracts.
Giving up smoking
Routine eye examinations, especially if there is a family history of eye disease
When working with potentially irritating substances or hazardous compounds, eye protection should be worn.
Prior to applying contacts, wash your hands and using contacts only for the time period advised by the doctor.
Preventing eye strain from computer use by looking away for 20 seconds at a distance of 20 feet every 20 minutes.
While there are no foods that may restore vision, consuming a number of essential nutrients helps halt vision loss. Ingesting foods for healthy eyesight can help you for years to come, so it is definitely worth paying attention to what you consume.
