Something easy and impactful that you can do to preserve your valuable vision is to think about what you eat. Are you aware that there are foods that can help improve your vision? This is because we tend not to relate the quality of our vision to our food.
Thus, if we use our reason and acquired knowledge to look after it more, we would not need to fear the pathologies associated with vision so much.
So it is very useful to know which foods can contribute to this purpose and we will suggest some for you to add to your list when you go shopping.
10 Foods That Are Good For Your Vision
Cold-water fish such as salmon, tuna, sardines and mackerel have a lot of omega-3s, which can contribute to the protection of dry eyes and prevent the degeneration of the macula and cataract. If you don’t eat seafood, you can get omega-3s using fish oil supplements.
Another alternative is vegetarian supplements that have black currant seed oil or flaxseed oil. These oils are excellent sources of supplies that will help in maintaining the health of your eyes.
2. Green leaves
Spinach, kale and watercress, to name just a few, are full of lutein and zeaxanthin, important plant pigments that can help stop the development of macular degeneration and cataracts.
Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.
The vitamins and nutrients contained in eggs, such as lutein and vitamin A, which are able to prevent night blindness and dry eyes, will help to promote health and function of the eyes.
In addition, eggs, when consumed in moderation, will offer proteins, vitamins A, D, E and B complex, selenium, zinc, calcium and phosphorus, which will provide numerous benefits to your health such as gaining muscle mass, improving the immune system and reduced cholesterol absorption by the intestine.
4. Whole grains
A diet composed of foods with a low glycemic index (GI) can help to reduce the risk of macula degeneration associated with age. Therefore, it is valid to exchange refined carbohydrates for quinoa, brown rice, oats and whole wheat breads and pasta.
Vitamin E, zinc and niacin, which can be present in whole grains, also help to promote the general health of your eyes. Therefore, always give preference to bread, toast, crackers, rice and whole-grain flour, as these are richer in vitamins and will bring greater benefits to your health than non-whole foods.
5. Citrus fruits
Oranges, grapefruits, lemons have a lot of vitamin C, which can decrease the risk of cataracts and macula degeneration. If you do not like to eat the fruit properly, there is the option of replacing them with juices, which are currently found without sugar in the markets.
However, it is worth noting that the consumption of fruit is always more beneficial, as it is rich in fiber and other benefits that only juice does not offer, but of course, it is better to consume these foods through juice than not to consume at all.
Pistachios, nuts, almonds have many omega-3 fatty acids and vitamin E, which can assist in significantly improving your vision. For this reason, small daily potions to eat with chestnuts, almonds, hazelnuts, pistachios and other oilseeds, about 30 grams, are associated with a lower chance of dying earlier either from any disease.
Be it from cancer to heart disease and diabetes, oilseed consumption has proved very positive; in addition to contributions to eye health.
Beans, peas and lentils are rich sources of bioflavonoids and zinc and can help protect your eye retina and reduce the risk of developing macula and cataract degeneration. Such foods have Iron and mainly Zinc, Calcium, Phosphorus, Potassium, B vitamins, especially B1, and folic acid.
In addition, vegetables are low in fat and rich in fiber; which generates greater satiety in the person. Thus, glycemic peaks are better controlled, helping to control diabetes. The fibers present in these grains still prevent constipation or famous constipation. Therefore, experts suggest replacing red meat with vegetables for at least three days each week.
8. Fish oil, linseed oil and blackcurrant seed oil
These super supplements contain omega-3 and several eye health benefits, including prevention and control of dry eye syndrome, as well as reducing the risk of macular degeneration and cataracts.
Through research on omega-3 fatty acids in fish oil, a decrease in triglycerides, a type of fat in the blood, has been shown. Among other benefits is the anti-inflammatory action; against blood clots and arterial plaques; and protection of neurons and the retina. Both oils have omega-3.
9. Sunflower seeds
They help to maintain healthy and disease-free eyes, as they are great sources of vitamin E and zinc. In addition, these seeds are good for the health of your skin, hair and nails and have a high vitamin E content; that acts as a substance with antioxidant power capable of combating the action of free radicals and preventing premature aging; also helping to reduce the speed of appearance of wrinkles and cardiovascular, pulmonary and other diseases associated with the cell degeneration process.
Lat on the list of Foods good for eyesight is Meat, consuming meats in your diet in a moderate way can contribute to the health of your eyes, as the meat has zinc, which helps your body in absorbing the vitamin and can play a role in reducing the risk of degeneration of the associated advanced macula aging and age.
So, especially, saltwater fish, as was said at the beginning of the article, for example, sardines, tuna, salmon, among others, have omega 3, a type of fat that helps to prevent dry eyes; which makes them excellent contributors to improve blood circulation and help transport nutrients to the cells of the eyes.