To preserve or improve eye health, we need to adapt to better behavioural and lifestyle habits. This will help us to avoid straining and damaging them or causing any other problems to our vision.
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Apart from not staring at a screen for too long, the food you eat can also have a significant effect on your eye health. There are actually foods that are great for your eye health. Not only do they maintain good eye health, but they may also even preserve our vision and benefit it for the long term.
Here are some of the best foods for eye health you can try to consume daily.
Fatty fish that are rich in omega-3 fatty acids are all beneficial for eye health. Omega-3 fatty acids are known to contribute to the development of the retina located in the back of the eye. The sufficient consumption of fish is also known to help eyes from easily becoming dry.
Salmon is the most popular type of fish in terms of eye health because of its abundance of omega-3 fatty acids. When choosing which type of salmon to buy, wild-caught is far more ideal than farm-raised as it has more omega-3 acids and less saturated fat.
A perfect option for breakfast to start your day, eggs are great for improved eye health as its yolk contains, vitamin A, lutein, zeaxanthin as well as zinc. These are all essential components for eye health. Vitamin A helps to safeguard the integrity of the cornea, which is the outer layer of the eye.
Zinc will help with the health of the retina, located at the back of the eye. Zinc is also known to improve eyesight and vision in darker environments and settings. Eggs are a great superfood as they benefit the body in many ways and are convenient to prepare.
Almonds contain plenty of vitamin E, which fights against molecules that target healthy tissue. Multiple studies have shown that eating almonds regularly can actually slow down the deterioration of vision due to ageing.
Numerous guides recommend that eating 22 pieces a day is ideal for health. Almonds can be eaten on their own, with dried fruits, other nuts or in yoghurt or porridge.
Products such as milk and yoghurt are great for eye health. They contain an abundance of vitamin and zinc. These both help to protect and improve the cornea. Zinc is essential as it can be found in the eyes, specifically in the retina and choroid.
Dairy products also help to improve vision in darker environments. Drinking a glass of milk a day or a cup of yoghurt should be sufficient if you aren’t a fan of dairy.
Carrots are one of the most popular foods people it when trying to improve eye health and vision. Similar to egg yolk, carrots are loaded with Vitamin A and beta carotene. Beta carotene can improve the surface of the eye, fight off infections as well as improving certain eye conditions.
Carrots can be eaten steamed, raw, roasted or served alongside other veggies. You can eat it as an in-between meals snack, too!
Vitamin C is also vital for eye health. And what better source than citrus fruits? Oranges are very common in the UAE, extremely delicious and a great source of natural sugar for people of all ages. Vitamin C is also good for combatting cataracts from developing.
This is when the vision begins to blur due to natural ageing. Oranges are not only great to promote eye health, but also the overall health and wellbeing thanks to its rich nutrient profile.
Keep in Mind
On top of eating a healthy diet, make sure that you get regular exercise as well as eating nutritious foods that may not have made the above list. By taking care of your body through diet, physical activity and rest, your eye health should not lag too far.
If you notice there are some problems in your vision; for example not as sharp as it used to be, sore eyes or excessive straining; make sure to make an appointment with your doctor or optometrist. It is normal for the human eye to decline with age, but we need to treat it regularly. Doctors may prescribe you with medication, but in most cases, you will be recommended to wear glasses or contact lenses.
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