The pandemic has forced us all to move in front of our laptops and mobile devices. Additionally with the increase in screen time our eyesight has taken a toll. According to surveys, almost 90% of the Indian population among the age group of 25-40 years faces eye problems. Or are at least facing problems with their vision.
Eyesight vs Vision :
Firstly lets make one thing clear that how is vision different from eyesight. Are they both the same? The answer is NO. Basically eyesight is the ability of a person to see things clearly without corrective glasses. Meanwhile Vision is the process in which the brain gets involve and create an image of what you see. The object that is in front of you, their color, shape, size and everything is seen with your eyes. And further signals are given to the brain that decides what it is.
The modern times have accepted the holistic method of treating your body from inside and within. You look after your diet for your body but forget your eyes. Change in one small life choice can help save your eyesight.
Together lets discuss the food items that can improve your eyesight. Here are 10 points.
- Vitamin A and Beta Carotene
- Omega 3 Fatty Acid
- Vitamin E
- Lutein and Zeaxanthin
- Vitamin C and Vitamin B complex
- Seeds and Nuts
- Green leafy Vegetables
- Eggs and Meat
- Beans and Legumes
- Whole Grain
To begin with the first food item in the list that is –
1. Vitamin A and Beta Carotene for your Eyesight :
Vitamin A contains Rhodopsin which is a protein present in your eyes. And helps you to see in low light areas. It plays a crucial role in keeping clear vision. Beta Carotenes found in carrots, tomato, Milk, Ghee, pumpkin, Papaya etc., keeps your eyes healthy. In addition, assists you in fighting with infections and protects your eyesight.
2. Omega 3 Fatty Acid :
They are made of the same polyunsaturated fats that your retina is made of. Omega 3 have anti inflammatory actions that prevents eyesight degeneration with age. Similarly Salmon, Tilapia, Mackerel, fish liver oils are some of the few examples of it. They also aid in dry eyes conditions.
3. Vitamin E :
It creates a balance between the anti oxidants and free radicals. Studies shows that individuals with high vitamin E diet have less chances in suffering from cataracts. As a result, they protect your eye cells from harmful free radicals. Some good sources of Vitamin E are soya bean, cereals, peanuts, coconut etc.,
4. Lutein and Zeaxanthin :
Plants help synthesize it. Found in your macula and retina of eyes, they help prevent cataract and protect your eyes from blue light. Similarly your daily diet requires 6 to 15 mg of lutein. The food sources are spinach, kale, eggs, mangoes etc.,
5. V for Vision and Vitamin C & Vitamin B complex :
Citrus food like lime, lemon, guava, sprouted grains, cabbage, green chilies, pineapple, amla are rich source of vitamin C. Also known as Ascorbic acid, they assist in collagen formation. It also provides structure to the eyes.
Lower levels of vitamin B complex can lead to infections and degraded eye health. It prevents glaucoma and blurred vision. Food for instance, methi, spinach, bathua, milk, liver, kidney, wheat, barley, oats have high amount of vitamin B complex in them.
6. Seeds and Nuts :
Tasty almonds, walnuts and peanuts are good for eye health. Sunflower, flax and pumpkin seeds also provide the required nutrition for your eyes. Encourage yourself in eating these.
7. Green Leafy Vegetables :
No one likes them but everyone needs them. This is the most basic food group without which you wont survive. They have a huge number of nutrients in them and it acts as all in one stop. Anything green or dark green colored vegetable will not only help with your hair and nails. But also improve your eyesight and overall eye health.
8. Eggs and Meat :
Rich in all kinds of nutrients, eggs aid in the control of the central vision. Along with that they also block harmful blue light from damaging your retina.
On the other hand, Meat brings Zinc in your body and reduces degenerative eye disorders.
9. Switch to Beans and Legumes for eye health :
Chick peas, rajma, Chana, cholla, beans and lentils are low fat and high fiber food items. This vegetarian option must be included into your regular diet. Not only is it super healthy and tasty but, it also provides the essential nutrients for sharp vision.
10. Whole Grains :
They contain zinc and niacin that are necessary for long term eye health. In short, barley, popcorn, bread, pasta, brown rice etc., reduce vision loss among older population.
To sum up, if you include all the above mentioned food items into your daily everyday meals that will create a balanced diet. Along with your eyes your overall health will improve making you feel better.
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