How can I improve my eyesight naturally? What are the best foods for eye health? Is milk good for eyes? Is honey good for eyes? Most important – what are the bad foods for eye health that one must avoid? Are you also frustrated with these Questions? If yes, then you are in the right place. WELCOME TO DIMEZIME.COM where today we will discuss the best foods to improve eye health and eyesight.
People usually believe that aging and eyestrain is the reason for their weak eyes. But this is only one of the reason guys. In reality, a healthy diet can reduce the risk of eyesight weakness.
According to the Age-Related Eyes Disease Study (AREDS) zinc, copper, vitamin C, vitamin E, and beta carotene — are the most important nutrients for eye health. and it can reduce the risk of the age-related eye problem by 25%.
Let’s Have Look on Best foods for eye health & eyesight-
Nature has provided us so many vitamins and foods that you need to boost your energy as well as eye vision. So, by selecting the right foods rich in vitamins, selenium, zinc, omega-3 fats and antioxidants you can boost your nutritional intake.
1. Bell Peppers: Foods to improve eyesight
A nutritional powerhouse of vitamin A, vitamin C, iron and vitamin B6, etc. that could help in reducing the risk of prostate cancer and age-related macular degeneration.
The amazing thing about BELL PEPPERS are that just one cup of these peppers provides 100% of the recommended daily value of vitamin A and C. Isn’t so amazing.
Other Amazing Benefits of Bell Peppers:
- Prevents Hypertension
- Boost Immune System
- Cure Anaemia
- Good for Heart Health
- Burn Calories
2. Carrot: Foods to improve eyesight
Not only carrot but its juice is also wonderful for your eyesight. You must consume a carrot and its juice daily. Carrot contains a lot of vitamin A and also contains vitamin C, iron.
According to the research study, vitamin A in carrot along with vitamin C and E may help in reducing the impact of cataract and age-related macular degeneration.
Can you imagine just one medium carrot, gives 75 gm of vitamin A! That’s so amazing.
Other Benefits of Carrot:
- Prevent Stroke
- Stimulates Hair Growth
- Cancer Prevention
- Regulates Blood Pressure
- Eases Menstrual Cramps
- Boost Brain Power
- Prevents Diabetes
AN INTERESTING FACT:
You know it contains a lot of vitamin A and you can’t imagine even how much vitamin A is beneficial for you so let’s see!
Vitamin A acts as an antioxidant( cleansing & repairing our cells) protects our DNA from distortions that can lead to cancer. That’s why we were told to eat them when we were children or even today.
3. Blueberries: Foods to improve eyesight
Blueberries are full powerful house antioxidants that are best for increasing eyesight and overall health. Not only good for the eyes but also good for the brain ie. improve learning and memory capacity.
According to a study by Tufts University blueberries could reduce the risk of cataracts, glaucoma, heart disease, cancer, and other conditions.
Other Benefits of Blueberries:
- Fight the effect of Alzheimer’s disease
- Lower Blood Pressure
- Diabetes Management
- Improve Memory Power
- Reduces Inflammation in Brain Cells
4. Sweet Potatoes: Foods to improve eyesight
Just like carrot sweet potatoes are an excellent source of vitamin A, beta-carotene, potassium and fiber that’s why this is wonderful for your eye health. Let’s start eating from today.
For an easy way to get vitamins, just cut sweet potatoes into thin strips and then roast the strips in the oven with a few olive oils and sprinkle the spices of your choice. Now your sweet potatoes full of vitamins are ready to eat.
Other Benefits of Sweet Potatoes:
- Highly nutritious for pregnant women
- Being an excellent source of magnesium helps in reducing stress
- Full of fiber and easily digestible
- Regulates blood sugar levels
- Good for lungs functions
- High level of B6 and potassium(good for healthy heart and electrolyte balance)
5. Citrus Fruits Foods to improve eyesight
Citrus fruits are amazing source of vitamin C that helps in curing eye diseases. It can also reduce age-related eye problems. Citrus fruits are like grapes, orange, and lemon, etc.
Other Benefits of Citrus Fruits :
- Excellent source of vitamin C and a good source of folate and potassium
- Highly nutritious and tasty diet
- Fights acne and wrinkles
- Lowers cholesterol
- Improves Digestion
- Fights dandruff
- Reduces pigmentation
6. Almonds :
You know the regular intake of vitamin E can help prevent age-related macular degeneration and cataracts. An interesting thing is that almonds are a good source of vitamin C. You must add 5-10 almonds daily to breakfast.
Other Benefits of Almonds:
- Helps in weight loss
- Nourishes nervous system
- Excellent skin tonic
- Enhances longevity
- Nutritional powerhouse
7. Leafy Green Vegetables:
Being an excellent source of lutein and zeaxanthin it helps in making your health and also a good source of vitamin C. Not only makes your eye health but also makes you healthy and fit.
Other Benefits of Leafy Vegetables:
- Richest food in vitamin K and folates
- Good for bones
- Good source of minerals ie. iron, calcium, potassium, and magnesium
Recommended Daily Intake:
According to AAO to slow the progression of eye disease one must follow these daily recommended intakes for healthy eye nutrient-
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2mg of copper oxide
Warnings Signs for eye health:
- Frequent changes in visual clarity
- Headache problems
- Seeing blur images
- Reduced peripheral vision
Other eye health tips:
According to AAO followings, remedies may help to ensure healthy eyes
- Make sure to get regular eye exams if there is a heredity problem
- Stop smoking
- Wash your hands properly before applying contacts
- wear sunglasses outside, as excessive sun exposure can cause cataracts
You can also read my other blogs: