Still stuck at your home? You can leverage this time to feed your body with some of the most nutritious and healthy foods. While the pandemic has made it essential for us to work on our bodies to strengthen the immune system, the disrupted routines resulting in online schooling, online entertainment and work from home have increased our exposure to damaging blue light from tech screens, making it even more important to wear glasses with anti-blue light coating and take good care of our bodies.
All the foods included in this list are super healthy, and can be easily incorporated in your daily diets. Also, you can find a wonderful variety of delicious recipes including all these foods. Read on!
Table of Contents
Best Foods For Healthy Eyes
While searching the internet for cheap glasses, don’t forget to add these foods in your grocery cart to commence a healthy and balanced lifestyle.
Carrots
Carrots are store houses of beta-carotene, an essential precursor for the production of Vitamin A. Furthermore, Vitamin A is used to convert light signals to signals that the brain is able to receive. This process allows us to see better in low light. Vitamin A is also useful in lowering blood cholesterol levels, which again helps to improve the vision.
Oranges
Citrus fruits like oranges include Vitamin C, and this particular nutrient is the key to eye health. Vitamin C aids in strengthening the blood vessels running inside the eyes. Oranges also store rich amounts of Vitamin A which works together with other nutrients to lower the risk of optical defects and diseases like macular degeneration and cataracts.
Bell Peppers
These bright colourful bells are a gem for your eyes because they store almost everything that your eyes want – Vitamin A, Vitamin C, Lutein, Zeaxanthin and beta-carotene. Lutein and Zeaxanthin provide a shield against light damage to the retina. Including a bowlful of bell peppers in your daily diet can help you to fight off major optical defects and disorders.
Blueberries
Blueberries contain abundant quantities of anthocyanins. These pigments are known to lower
inflammation and high blood pressure. They also help to strengthen the collagen structure of the retina and prevent blockages in the arteries supplying blood to the eyes along with strengthening the blood vessels around them.
Legumes
Legumes including kidney beans, black beans, lentils, etc. come with good qualities of bioflavonoids and zinc. While both of these help to lower risk of cataracts and macular degeneration, zinc is present in large amounts inside the eyes and saves it from high intensity light damage.
Green Leafy Vegetables
Dark green leafy vegetables like Kale, Spinach and collard greens are another excellent sources for Lutein and Zeaxanthin. Both these antioxidants are stored inside the Macula region of the retina. This particular part is able to absorb short blue waves entering the eye, thus preventing them from damaging the light-sensitive retina.
Nuts
Our eyes, like other parts of the body, house some “free radical” cells that attack other healthy cells of the body, damage them, and thus gradually break down the entire tissue. Omega-3 present in nuts like almonds, cashews, pistachios, and peanuts provides a shield to fight against these unstable molecules present in our eyes.
Water
The eyeball is surrounded by a fluid material that saves it from any dust particles and other foreign materials. Keeping our body hydrated maintains a healthy fluid balance in the eye. It also keeps eyes from being dry. Dry eyes can be irritating, red, painful, and even result in some acute and chronic optical disorders.
Preventing Blue Light Damage
- Wear blue light blocking glasses. You can ask your optician to add a blue light coating on your spectacles.
- Limit usage of tech screens like laptop, computer, smartphone, tablet and TV. Try to look for alternatives like switching Kindle with paperbacks and playing indoor board games, rather than online entertainment.
- Adjust the brightness of your computer screen to ensure it is neither too bright nor too dim when compared to the lighting in your room. Also, choose a brightly lit spot in your home.
- Go for a regular eye test as it can help to detect any optical defects on their earlier stage and thus make the treatment easy. While an elaborate eye test by a professional can be very expensive, you can go for a free eye test in Walkden or Bury.
Meta title: Top 8 foods for healthy eyes
Meta description: Do you frequently experience neck and back issues along with tired, heavy, dry and irritated eyes? Here are the top 8 foods that can boost your eye health.
