People often think that problems with eyesight come naturally with aging, but the truth is that problems with eyesight can be reduced if you live healthier and practicing a healthier diet.
From cell phones to computers, our world is full of glowing screens. So you might be concerned about your eye health. Plus, it’s common for eyes to get worse with age. To improve your eyesight, include these 10 foods in your diet.
Carrots are packed with beta-carotene, a carotenoid that creates hue. This compound is also a precursor to vitamin A.
And since it’s a powerful antioxidant, it can stop oxidative damage and reduce your risk of age-related degeneration.
No wonder these veggies are called “X-ray vision carrots”! Try them as a snack with hummus or herby yogurt dip.
2. Bell Peppers
Brightly colored bell peppers are loaded with nutrients that help reduce the risk of age-related macular degeneration (ARMD).
A single cup of bell peppers provides 100 percent of the recommended daily value of vitamin A. They are also rich in vitamin C content.
They are fat-free, low in calories and contain three grams of fiber per cup. Apart from their vast nutritious value, bell peppers are also quite filling and help curb your hunger.
Besides being rich in antioxidants, all berries are fantastic sources of vitamin C, which help reduce the risk of developing macular degeneration and cataracts.
Blackcurrants are packed with some of the highest levels of the antioxidant called anthocyanins found in nature.
Red-colored berries are also a rich source of beta-carotene, which is good for the eyes.
Broccoli is a fiber-rich vegetable that is rich in vitamin C4 and also contains vision-boosting beta-carotene, as well as lutein and zeaxanthin.
Researchers have also found ways to enhance the potency of broccoli that can help treat age-related macular degeneration, the leading cause of vision loss that affects over 10 million Americans.
Broccoli can be used in a variety of ways and tastes great when cooked or shallow fried or sauteed.
5. Sweet Potato
Sweet potatoes are also full of beta-carotene and vitamin A. Without these nutrients, the retina wouldn’t be able to function properly.
They’re important for adaptation to dim light and darkness, too. And since this nutrient stimulates cell growth, it improves your eye health.
These are some good reasons to ditch starchy white potatoes. To eat more sweet potatoes, make baked fries or hash browns.
The vibrant color of squash means that it’s rich in vitamin A.
If you want better vision, have to squash. It will also help you see better in lower lighting.
Relatives of squash, like pumpkins, also count. For a delicious and healthy dessert, make a pie with squash or pumpkin.
For more antioxidants, chow down on kale. This green leafy veggie has two powerful carotenoids called lutein and zeaxanthin.
These protect your eyes against cataracts, a condition that develops when the eye’s proteins become damaged. It also causes your lens to become cloudy. Fortunately, carotenoids can lower your risk.
It works great in smoothies and salads.
Like kale, spinach is a dark green leafy vegetable that has lutein and zeaxanthin. It also contains vitamin C, another antioxidant that can help boost your eye health.
Together, these nutrients can ward off cataracts. And even if you already have them, vitamin C will slow down the progression.
Oranges are rich in another carotenoid called beta-cryptoxanthin. It provides antioxidant defense while promoting awesome eyesight. And since it’s a precursor of vitamin A, the retina will benefit.
It’s a pretty good reason to make some fresh orange juice.
10. Chia Seeds
Chia seeds contain more omega-3 fatty acids than flax seeds or salmon. They also provide more calcium than a glass of milk and more antioxidants than blueberries.
Chia seeds are also a great way to get more fiber into your diet. Its high omega-3 fatty acid content helps to maintain a healthy ocular surface and helps improve dry eye conditions.
Chia exhibits a very favorable omega-3 to omega-6 ratio of 3 to 1. Experts recommend it for overall ocular, retinal and macular health and it is beneficial for healthy tear production, the macula and retina, and the lens system of the eye.
Conclusion: Change your diet eat these healthy foods mentioned above for better eyesight, wear sunglasses when you go out and if the problem with eyes is getting a worse look for medical help.