Eyes are the most precious part of our body. Giving your eyes the necessary nutrients is extremely important to keep them healthy and prevent them from cataracts and other eye problems in the future. Diet and nutrition have a key factor for a long term benefit for the body. We need enough nutrients for eyes to keep them healthy.
Our eyes depend on nutrients, vitamins and minerals for maintaining their health and wellness. So, the way you take your nutrients determines your eye health. Are you worried about your eye health? Wanna know the best nutrients for eyes for a long term benefit?
Read on to know about the nutrients for healthy eyes!
Why do we Need Nutrients for Healthy Eyes?
Diet and nutrition play an important role in keeping our bodies healthy and strong. There are many nutrients for eyes which can overall keep the eyes healthy and some can even reduce the risks of developing eye diseases.
Eating a diet which is low in fat and rich in fruits and green leafy vegetables not only improves your heart health but also keeps your eyes in a healthy condition for a long time. The eyes rely on small arteries, nutrients and oxygen. Keeping those arteries strong and healthy can help to keep the eyes healthy.
So, what are the eye diseases that are associated with unhealthy nutrition? Poor nutrition can be very unhealthy for our eyes and a cause of many eye diseases too. Here are some eye diseases linked with poor nutrition for eyes:
1. Diabetic Eye Disease
This is a condition which arises frequently in diabetic people due to the changes in small blood vessels in the eye caused by diabetes. Diabetes is induced with poor eating habits and many cases of diabetic eye disease is because of poor nutrition.
2. Night Blindness
Night blindness is a condition of deteriorating night vision which can sometimes lead to total blindness. This condition is linked with the deficiency of vitamin A. So, if you are not taking the proper amount of vitamin A and other nutrients, this problem is probable to happen.
3. Preventable Blindness
Preventable blindness is a very common eye disease among children, especially in developing countries. This eye disease is also caused by the deficiency of vitamin A.
A cataract is characterized by the condition in which the lens of your eye becomes opaque which leads to impaired eyes or blindness. This condition is linked with several nutritional factors especially antioxidants like Vitamin A, C and lutein.
5. Dry Eye Disease
Dry eye is a condition which is caused by insufficient tear production that can cause eye irritation and can damage the eye surface. A diet lacking in omega-3 fatty acids and vitamin A can probably cause this disease.
Nutrients for Eyes: Foods that are Healthy for your Eyes
As you’ve read earlier, nutrients for eyes are extremely important. Consuming proper nutrients for healthy eyes can help you in the long term. Your risk of developing an eye disease becomes larger as you grow old, so it’s important to start from today, even if you are in your 20s, 30s or even 40s, a nutrient full diet is for everyone. These nutrients won’t just benefit your eyes but they have many health benefits associated with it.
Here are some of the nutrients for eyes that will optimise your eye health:
- Vitamin A: It is found in animal-derived food but your body can also convert plant-based food into Vitamin A.
- Lutein and Zeaxanthin: High intake of these nutrients may help reduce the risk of eye diseases.
- Omega-3 Fatty Acids: Having an adequate amount of this nutrient can reduce the risk of eye disease especially dry eyes.
- Vitamin C: Vitamin C is great for boosting immunity but it is also a necessary nutrient for your eyes that can protect you from cataract.
- Vitamin E: Vitamin E can help you prevent degeneration and blindness.
- Zinc: Zinc has an important role in eye function. This nutrient can slow down the early development of macular degeneration in older adults.
Foods to Eat for Healthy Eyes
You can find a lot of foods that are rich in nutrients for eyes like Vitamin A, zinc, Omega-3 fatty acids etc. Here’s a list of food suggestions to keep your eyes healthy, keep your vision strong and prevent you from eye diseases like cataract, dry eyes, night blindness, macular degeneration etc.
Eggs are amazingly rich in Vitamin A, zinc, lutein and zeaxanthin, nutrients that are important for your eye health. Vitamin A protects your cornea, Zinc Boosts the retina health and lutein and zeaxanthin help in preventing conditions like macular degeneration and cataracts.
Many categories of fish like salmon, sardines, and herring are high sources of omega-3 fatty acids which are known to protect your eyes from macular degeneration. If you are vegan or someone who doesn’t eat fish, you can consume flaxseed oil, blackcurrant seed oil for omega-3 fatty acids intake.
3. Citrus Fruits
Citrus foods like lemons, oranges, grapefruits etc are rich in Vitamin C. Vitamin C can help the blood vessels in your eyes stay healthy. Citrus fruits can also help fight the development of cataracts.
4. Carrots And Sweet Potatoes
Carrots are rich in Vitamin A and sweet potatoes are rich in beta carotene and vitamin E. Vitamin E and Vitamin A are very beneficial in the proper functioning of the eye. Carrots and potatoes are a good source of Vitamin E and A.
Nuts are rich in minerals and nutrients like Vitamin E, they are also a rich source of omega-3 fatty acids. Nuts like cashew, walnuts, peanuts, pistachios are a great source of Vitamin E.
Legumes are another good source of zinc and bioflavonoids which can help protect the retain and lower the risk of developing macular degeneration and cataracts. You can find kidney beans, black-eyed peas and lentils as a good source of zinc and bioflavonoids.
This was all about nutrients for eyes for the goal of keeping them healthy and powerful. Make sure you have the necessary nutrients and change your lifestyle, for example, sleeping early at night and not watching your computer or phone screen for a long time.
Also read- Brain Vitamins