People often think that low vision comes with age. However, you can improve your low vision by consuming certain food items. A healthy lifestyle can also reduce the risk of eye problems. The Age-Related Eye Disease Study (AREDS) is a study on eye problems. Hence, it states that certain nutrients can reduce the risk of eye issues by 25%. It includes copper, Vitamin C, beta carotene, zinc, and Vitamin E.
Maintaining a healthy diet with well-balanced nutrients helps in strengthening your eyes. Here is a list of food items that can help improve your low vision.
List of Foods to Improve Your Low Vision
Eggs are an excellent source of nutritious food. It is due to its high protein content. It is also easy and quick to cook. Many are not aware of the nutritious facts of the eggs. The egg-yolks contain lutein, zinc, vitamin A, and zeaxanthin. Thus, all of these play a crucial role when it comes to eye health.
Zinc helps to see better at night. It also helps in strengthening the health of the retina. You can have it in the form of a plain omelet. Else you have hard-boiled eggs in a salad or a frittata egg.
2. Nuts and Legumes
Nuts are rich in omega-3 fatty acids. A high level of vitamin E is present in it. It is known to protect against eye damage. Almonds are also nutritious. It is particularly rich in vitamins. And that helps to stop unstable molecules that can target healthy tissues.
Thus, include healthy seeds, peanuts, almonds, and hazelnut in your diet. You can have them as a snack or with breakfast. The nuts are quite filling. Hence, this makes them a great healthy snack.
Carrots are known to be good for the eyes. Similar to egg yolks, carrots are rich in vitamin A and beta carotene. Both help to protect the surface of the eyes and prevent eye infections.
It is best to consume carrots when they are raw. They are delicious and make a healthy and filling snack as well. Thus, you can keep a bag of baby carrots with you to snack on. You can give them a toss with your salad. Else just add them in soups for variety.
We all know oranges contain vitamin C. It is one of the most essential vitamins for eye health. Supplements are available for vitamin C. However, it is best when you consume it in raw form. Thus, you can have oranges in fresh juice, or in the form of fruit salads.
Oranges help ensure the health of the blood vessels in the eyes. It is also known to help fight against cataracts. But you also need to have other nutrients.
Kale is generally known as a superfood. This is because of its various nutritious benefits. It is full of important nutrients, minerals, and vitamins. Kale also has a ton of antioxidants like zeaxanthin and lutein.
These nutrients play a crucial role in preventing your eyes from dangerous conditions. Thus, by consuming kale with other nutrients, you can prevent cataracts and age-related macular degeneration.
Not many people expect dairy to be on the list of foods that are good for your eyes. But dairy products like yogurt and milk can be really good for the eyes. They are rich in mineral, zinc, and vitamin A. Zinc is present throughout the eye. However, it is found primarily in the choroid and the retina.
Nutrients in dairy help prevent cataracts and improve night vision. Thus, it is believed that dairy from grass-fed cows is the most beneficial.
If you are looking for meat that is good for the eyes, then your search ends with fish. Although all fish is good, salmon stands out when it comes to eye health. It is rich in omega-3 fatty acids. It is the healthy kind of fat that is good for you. Hence, it helps to improve the health of the retina. Therefore, with the consumption of fish, you can improve your low vision.
It is a good idea if you can have fish a few times a week. If you have the choice, choose wild-caught one instead of a farm-raised salmon. Farm-raised salmons are said to have more saturated fat. You can also opt for boiled or grilled salmon if you are health-conscious. Season it with herbs and lemon and give it a go.
Our eyes are the most essential organs of the body. We need the assistance of our eyes in our daily life. If you are able to incorporate the mentioned food items, you can improve your low vision. Thus, the best part is that the food items can be consumed by people of all ages. Thus, it is better to protect them naturally, then to have to go for surgeries later on.
All the items mentioned can be found in local markets. Search up a few easy and delicious recipes. And then give them a try! Consuming each item a few times a week should be a good start.