Vision Health 101: Top 10 Foods For Eye Health and Good Eyesight
Vision Health 101: Top 10 Foods For Eye Health and Good Eyesight
The human eye is an amazing spherical ball, elegant in its complexity and design. It is one of the most important sensory organs that gives clear vision of everything around you.
Though, the word “clear vision” might be compromised in some people due to certain factors.
Having altered vision will make you realize how precious your eyes are. For instance, people who have blurry vision can't see objects that are far away, they would have to strain their eyes or just forget about that particular thing.
This can be very frustrating and make you want to explore ways on how to take proper care of them.
There are several eye care measures, but are you aware that some of the foods you consume can help improve your eyesight? Don’t look too far.
While you might already be familiar with some of these foods, in this article, we’ll explore the top 10 foods that are perfect for eye health.
Let’s get right into it!
Details on The Human Eye
Our eyes are beautifully designed and similar to cameras, as they help us see objects when light enters them.
They are spherical in shape, are in a protective bony socket called “the orbit”, and are attached to six extraocular muscles that move the eye in different directions.
Tears, made from the lacrimal gland, which are located under the outside edge of the eyebrow, are not just a sign of emotion. They also play a critical role in eye health by helping to keep the eye's surface moist, wash away debris, and protect against infections.
To understand how valuable the eyes are, it is crucial to understand how they work.
The eye's outermost layer, the cornea, acts as a protective shield which light passes through. The light then enters the eye through the pupil, while the colorful iris controls the amount of light the pupils allow in.
Behind the iris is the crystalline lens which focuses light on the retina.
The retina contains photoreceptor cells, which are of two types; cones (sensitive to bright light) and rods (sensitive to dim light).
These photoreceptors are responsible for turning light into electrical signals, which travel from the retina through the optic nerve to the brain. The brain finally turns the signals into images you see.
The whole process of your eye receiving visual images and sending it to the brain for interpretation all happens at an extremely fast speed of about 13 milliseconds.
Isn't that amazing?
Now let’s explore those foods that can help the eye perform these processes optimally.
Top 10 Foods For Eye Health and Good Eyesight
Here are the amazing top 10 foods that are good for eye health and may help maintain good eyesight:
1. Carrots
Ever heard that carrots are good for your eye? Well yes, that’s absolutely true!
Carrots are rich in beta-carotene, which is converted into vitamin A in the body and in turn helps support good vision.
Vitamin A also helps you to see better in low light. Meanwhile, a lack of vitamin A in the body can lead to blindness.
2. Dark Leafy Greens
Dark leafy greens like kale and spinach particularly are rich in both vitamins C and E. They contain lutein and zeaxanthin, which protect the eyes from harmful light.
They also help reduce the risk of age-related macular degeneration and cataracts.
3. Sweet Potatoes
Sweet potatoes are high in beta-carotene and vitamin E, both of which promote healthy vision.
It also helps prevent dry eyes and reduce the risk of eye infections.
4. Fish:
Salmon, herring, trout, sardines and tuna are especially rich in omega-3 fatty acids that the retinas need.
They are good for tear function which can help prevent dry eyes and support overall eye health.
They also protect the eye from age-related macular degeneration and glaucoma.
5. Berries:
Both strawberries, cranberries, blackberries and even blueberries are good for eye health.
These berries are packed with antioxidants that may help reduce the risk of cataracts and glaucoma.
Blueberries in particular have anti-inflammatory and collagen-stabilizing properties which help strengthen the blood vessels at the back of the eyes.
6. Citrus Fruits:
Oranges, grapefruits, and lemons are high in vitamin C, which protects the cells in your eye.
They may also lower your risk of cataracts and age related eye problems.
7. Eggs:
Egg yolks in particular provide lutein, zeaxanthin and also zinc, which are all essential for maintaining healthy eyesight.
Therefore, apart from other proteinaceous functions an egg has to offer, eating one daily for the sake of your eye health is also a very good idea.
8. Red Bell Peppers:
These peppers are rich in vitamin C and beta-carotene, both of which contribute to good eye health.
They help keep the eye bright and healthy, and also lowers risk of cataracts.
9. Seeds and Nuts:
Almonds, walnuts, peanuts, cashews, hemp seeds, flax seeds, sunflower seeds and chia seeds contain a high level of vitamin E and also omega-3 fatty acids.
They help protect the eyes against free radicals that can damage it.
Eating a handful of almonds a day is a very good idea in helping you keep good eyesight.
10. Legumes and Beans:
Kidney beans, lentils, chickpeas and black-eyed peas are a perfect option for your eye if you are considering going the legume way.
They are a rich source of fiber and zinc which helps protect the retina and prevent development of cataracts and macular degeneration.
The fact is, maintaining a balanced diet with a variety of fruits and vegetables can provide your eyes with the necessary nutrients it needs to stay healthy.
Foods That are Bad for Your Eye Health
On the flip side, there are certain foods that can damage your eye health which you should reduce or completely avoid in your diet.
They include:
Alcohol
Cookies
Fried foods
Cooking oil
Potato chips
Processed meat
Bread and pasta
Fatty diary products
Margarine and mayonnaise
Processed and sugary foods
Sugary drinks like lemonade, soda, energy drinks.
Reasons Why You Need to Prioritize Your Eye Health
Prioritizing your eye health is essential for several important reasons.
Good eye health:
Prevents blindness.
Reduces your risk of accidents and injuries.
Assists in early detection of eye conditions such as glaucoma, cataracts, and macular degeneration.
Improves your productivity and job performance.
Helps reduce your risk of developing age-related eye conditions, you age gracefully and maintain good vision.
Ensures that you have clear vision, allowing you to perform everyday tasks such as reading, driving, and recognizing faces without difficulty or having to rely on others for assistance.
Prioritizing eye health is not just about seeing clearly, it's about maintaining your overall well-being and quality of life.
Final Thoughts
Bad eye care may lead to complications such as eye infections, progression of eye diseases, emotional stress, anxiety and reduced quality of life.
In addition to eating eye-healthy foods, it's essential to follow other healthy routines like wearing UV-protective sunglasses and giving our eyes a break from digital screens.
Moreover, the eyes are not only a window to the soul but also to our overall health.
Therefore, regular eye check-ups will enable early detection and prompt treatment of any eye-related symptoms and other general body function.
Conclusively, the human eye is a masterpiece of nature. They give us access to the world. So, always take proper care of your eyes.
Stay bright!