Good nutrition is a vital aspect of living a healthy life. Apart from reducing the risk of you contracting any diseases, it can also help you lose and maintain weight when coupled with exercise. Eating a well-balanced diet as well, plays an essential role in keeping your eyesight strong and healthy. Globally, 250 million people suffer from vision problems like cataracts, glaucoma, night blindness, and myopia, among many others. So, how does food help in boosting your vision? Well, it contains essential nutrients that act as antioxidants. However, certain foods contain higher amounts of these nutrients that better support eye health, and a few of them are discussed below.
Carrots are perhaps the most popular food items associated with preventing night blindness. It also enhances eyesight and boosts your overall eye health. Carrots are rich in nutrients such as beta carotene, which our bodies convert to vitamin A. Beta carotene, for example, helps reduce the stress from the light that enters our eyes. These vegetables may not necessarily give a 20/20 night vision, but they do sharpen your ability to see better when it’s dark. You can include carrots in your diet as a snack or toss it into your salad, soups, and stews. If you have a sweet tooth, you can even bake some carrot cakes.
Red Bell Peppers
This fact might surprise you, but red bell peppers contain more vitamin C than oranges. They are also rich in beta carotene and contain the antioxidants known as lutein and zeaxanthin, which strengthen your eyes. Lutein in particular treats the eyes for macular degeneration. The vitamin C works best with your eyes’ blood vessels and protects them from developing cataracts. Heat reduces the potency of vitamin C, so it would be best to eat your red bell peppers raw.
Fish are rich in omega-3 fatty acids, which are believed to shield the eyes from building up plaque in the arteries and reducing eye inflammation. Salmon, for example, is chock full of essential fatty acids and nutrients. You can incorporate fish into your weekly diet schedule at least one or two times a week. It’s best to buy wild-caught salmon over the one reared in a fish farm. The reason behind this choice is that farm-reared salmon tend to be high in saturated fats. Also, to make it healthier, you can broil or grill your fish.
Eating a sweet potato a day will provide you with all the vitamin C you need. They are also high in beta carotene and vitamin A, which prevent night blindness and dry eyes. Additionally, its skin is a rich source of fiber that works to promote your overall well-being.
Even though they form the carbohydrate part of your meal, it would be best to eat them in moderation because those carbs are high.
Eating eye-friendly foods will provide you with rich antioxidants that can fight off any eye illnesses. By adopting these foods into your menu, you will see all things around you so much clearer. And they do say, you eat with your eyes!