- Carrots
Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A. Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight. Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.
You can find several recipes for carrot soup on the internet. Add them to curries or pair them up with other veggies. Raw carrots offer maximum nourishment since cooking them slightly deteriorates their nutritional profile. Munch on a carrot whenever you get an urge to snack. Or add it to your salads. But remember to drink lots of water. Also, do not overeat carrots as vitamin A can be toxic in high doses.
- Fatty Fish
Fatty fish are rich sources of omega-3-fatty acids. And omega-3s help reduce inflammation by balancing out the omega-3 and omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improve, thereby strengthening your immunity. Plus, the area near the retina is loaded with DHA, a type of omega-3 fatty acid (2). Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.
If you are not a fish eater, you can take fish oil supplements after talking to your doctor. The best way to consume fatty fish is to grill it. Frying or poaching may reduce its food value.
- Spinach
Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoids, lutein and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy.
Add a bunch of lush green spinach to your smoothies. You may add fruits to your spinach smoothie to nullify any grassy or bitter taste. Spinach daal or soup tastes great too! Add baby spinach to sandwiches or a creamy pasta dish to give a little crunch to your food.
- Eggs
Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it.
Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste.
- Dairy
Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver. Zinc also helps with night vision and prevents cataract.
You can drink grass-fed milk in the morning or at night before going to bed. Have yogurt after lunch or as a snack.
- Nuts
Nuts are a great source of healthy fats and vitamin E, which helps reduce inflammation. Research has also confirmed that consuming nuts rich in vitamin E can help prevent age-related cataract formation.
You must have a handful of mixed nuts every day to help improve and protect your vision. However, be careful with these small bundles of joy as you can easily go overboard with them.