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    7 Best Food for Healthy Eyes [+Bonus Tips]

    Healthy-Eyes
    Healthy-Eyes

    Looking for some good food for healthy eyes? Want to heal your eyes and prevent diseases naturally? It’s time you find out about the top superfoods for healthy eyes which are bound to make your vision healthier while making your life a bit more delicious.

    In this article today, we will talk about how to get healthy eyes naturally. 

    One of the primary ways is to enrich your diet. It’s time to find out what food is good for eye vision.

    7 Types of Good Food For Healthy Eyes

    Fish

    Fish

    Fish is often suggested as the superfood that provides the nutrients required for strong eyesight.

    What is it in fish that makes your eyesight stronger? It’s Omega-3.

    Fish that fall under the category of oily fish carry fish oil in their gut and body tissue.

    This fish oil is rich in omega-3 fatty acids, which can help with vision development and retina health.

    Independent studies have proven that the consumption of fish can treat dry eyes mostly caused by screen usage like mobile phones, computers, TVs, etc. 

    No wonder it stands on top of our list defining good food for healthy eyes.

    Which fish is the best food to eat for healthy eyes? Salmon, Tuna, Trout, Sardines, Mackerel, Herring and Anchovies, are some you should try.

    Nuts

    Nuts

    Don’t worry, you don’t have to be a non-vegetarian to ensure your eyes’ health. Nuts can do it for you.

    Nuts are not only rich in omega-3 but also carry high levels of vitamin E. Vitamin E helps improve eye health and prevents the breakdown of eye tissues that can be affected by unstable molecules like free radicals.

    Also, nuts can be beneficial in the cases of age-related weakening of the eyes and can help in overall eye health in the long run. They can also prevent the risk of diseases like cataracts.

    Nuts such as almonds, walnuts, cashews, peanuts, etc., are the most popular nuts when it comes to taking care of vision.

    Make sure you consume them in the right amount. They are one of the best food for eyes and brain both.

    Water

    Water - Hydrate yourself all day

    You must have heard that water constitutes about 60 to 70% of our body. And that’s for a reason! After all, it has many functions to perform in the body.

    One of these is to hydrate our eyes. By doing so, water helps us prevent conditions like dry eyes, which can be very irritating, especially in this day and age. 

    Today’s era involves us looking at screens all the time. From work to leisure, everything happens on a screen, be it a TV, computer, or smartphone. That’s why dry eyes and computer vision syndrome is now more common than ever.

    Thankfully, drinking enough water every day can save you from dry eyes and other eye problems it brings along. 

    But how much water should you drink? While many doctors suggest you should drink eight glasses of water, some experts say follow your thirst. So, as long as you are not thirsty and do not get irritated by dry eye syndrome, you are good to go.

    Carrots

    Carrots

    Ask a kid what foods to eat for eye health, and they will tell you the best food for healthy eyes is a carrot. The most well-known ‘protector of eyes’ title goes to carrots.

    Carrots include a high level of beta carotene. This compound, when consumed, breaks down and provides Vitamin A to the body.

    Vitamin A is a proven source for improving and maintaining healthy eyesight. It’s the high levels of vitamin A present in carrots that help with the process of converting light into a signal carried to the brain, which enables us to see better in low lighting situations and improves our night vision. 

    Green Veggies

    Green Veggies

    You may have heard some people say you should look at greenery (plants and trees) to ensure better eye health. There may or not be much truth about looking at things green and healing your eyes. But eating green veggies is a definite healer.

    All the parents teaching their kids to consume green veggies have a reason to do so.

    The benefits of green veggies – not only for the eyes but overall health are countless.

    You see, green veggies are high in antioxidants and carry extensive amounts of zeaxanthin and lutein, which are essential for maintaining the health of your eyes.

    The antioxidants help fight free radicals and prevent cell damage to your eyes. 

    Also, zeaxanthin and lutein help filter the blue rays reaching your eyes mostly from screen usage involving computers and smartphones. The compounds, therefore, help reduce the strain on your eyes from extensive screen-time. 

    Consumption of green veggies can save you from long-term eye diseases like AMD (age-related macular degeneration) and cataracts.

    So add some leafy greens like kale, spinach, and collards to your diet today!

    Citrus Fruits

    Citrus Fruits

    Citrus fruits have vitamin C that plays a significant role in maintaining and improving eye health.

    The vitamin helps maintain the required production of collagen needed for a healthy cornea and acts as a UV filter to protect your eyes from damage caused by UV rays. These UV rays don’t just come from the sun but things like welding machines and tanning beds, too. 

    Our retina has very small blood vessels that need to be protected for healthy vision, preventing the risk of degeneration in the macula. Apart from that, UV rays can lead to issues like cataracts, photokeratitis, and pterygium, as well.

    You should note that some citrus fruits like grapefruit have Vitamin A as well which helps in keeping the night vision strong.

    Also, Vitamin B present in citrus fruits helps with inflammation that otherwise (in a worst-case scenario) can lead to complete blindness.

    Seeds

    Seeds

    According to this research paper published in 2019, oxidative stress is a primary cause of cataract formation. Fortunately for us, the key is in antioxidants.

    Chia seeds, hemp seeds, flax seeds, and sunflower seeds are also extensively rich in antioxidants. These compounds help fight free radicals in the body, which otherwise lead to cell damage. Thus, leading to several other diseases, including those related to the eye.

    The flavonoids and catechins in these seeds, along with a good amount of vitamin E, help prevent oxidative damage to the retina. 

    Chia seeds are also one of the best superfoods for healthy eyes. They are famous for providing immense energy thanks to the rich amount of omega-3 fatty acids they have. And as you have read above, Omega-3 also helps keep the retina healthy for better eyesight and vision. Thus, preventing issues like cataracts for a long time.

    Bonus Tips: 

    How To Get Healthy Eyes Naturally (Apart From Eating Good Food)

    Knowing what food is good for eyes vision is not enough! While diet plays a significant role in our health, the new era of technology, pollution, and increased screen time that affects eye health, demands more.

    So, here are 4 other tips you can opt for apart from consuming the best food for healthy eyes.

    1. Follow the 20-20-20 screen-time vision rule.
    Follow the 20-20-20 screen-time vision rule.

    Every 20 minutes of looking at a screen, look at something 20 feet away for 20 seconds. If you can find something green to look at, you may experience additional benefits.

    1. Do eye exercises regularly.
    Do eye exercises regularly
    • Roll your eyes in a 360-degree fashion
    • Do some quick motions with your eyes- turning them right, then left, and so on.
    • Trataka: Focus at one point for at least 5 minutes daily.
    1. You can have a dot to focus on the wall in front of you. Make sure it’s at eye level.
    2. You can keep a burning candle at eye level and look at its tip.
    3. You can stretch your hand in front of your eyes and look at the tip of your first finger. Make sure to keep the finger at eye level.
    1. Wash your eyes regularly (at least 2-3 times a day) with cold water.
    Wash your eyes regularly (at least 2-3 times a day) with cold water.
    1. Commit to at least 20 minutes of exercise daily.
    Commit to at least 20 minutes of exercise daily

    Exercise helps keep your blood flowing. Thus, helping nutrients to reach your eyes and make them healthy. You can choose any form of exercise. You can go for morning/evening walks, do yoga, run, or work out at the gym.

    Conclusion

    Found the best food to eat for healthy eyes? They are fish, nuts, seeds, leafy green veggies, water, citrus fruits, and evergreen eye protector carrots.

    Apart from eating these superfoods for healthy eyes, you can focus on washing your eyes regularly, doing eye exercises, and giving yourself a break from screens occasionally.

    Just these little promises to your beloved eyes can make them stay healthy for decades, if not centuries to come.

    All set to add these food items to your diet? Comment your favorite food below!

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