Best foods that protect the eyes and improve vision: If you want to improve your vision, consider improving your diet first. The gift of sight must never be taken for granted, because it is truly the eyes that allow you to do many things, such as work, drive your car, read a book, or do absolutely any kind of activity. There are many kinds of food items that are rich in essential vitamins and minerals that are needed to keep the eyes healthy, protect your vision, and even sharpen it. Remember that besides improving your diet, you must also follow a healthy lifestyle that involves reducing your screen time, exercising every day, drinking adequate water every day, and being regular with eye exams.
Here are some of the best foods to eat if you want to take care of your eyes and keep your vision sharp, as recommended by Dr Ankita Mulchandani, senior consulting ophthalmologist cataract and refractive surgeon at Ojas Maxivision Eye Hospitals (Bandra & Kandivali).
Carrots And Sweet Potatoes
Consider adding carrots and sweet potatoes to your diet, because they are good for your eyes. They are rich sources of beta-carotene, which is a type of vitamin A that helps to sharpen vision and make you see better at night. According to the doctor, you can add these vegetables to your salad after grating them. You may also roast sweet potatoes with some olive oil.
Leafy Green Vegetables
According to the doctor, spinach, kale, and collard greens are rich in powerful nutrients like lutein and zeaxanthin, which are known to protect the eyes from damage caused by sunlight. With their regular consumption, you may be able to reduce the risk of eye diseases like cataracts and age-related macular degeneration (AMD). They basically act like sunglasses, filtering harmful light. They can be consumed in salad form, or cooked lightly as a side dish.
Eggs
Consider eating one egg every day, because it is immensely beneficial for the entire body and the overall health. The doctor explained that eggs contain many nutrients that are beneficial for sharp vision and eye health, such as vitamin A, lutein, zeaxanthin, and zinc. While zinc can help the body use vitamin A, the other nutrients can protect the retina and keep the vision clear. You may enjoy boiled eggs, or eat them in scrambled form; or even as a veggie-filled omelette.
Fatty Fish
For non-vegetarians, consumption of fish like salmon, sardines, and tuna is beneficial for the eyes, as they are rich in omega-3 fatty acids, which are good for both vision and brain. Omega-3s can help protect eyes from dryness. It may also lower the risk of AMD. These fish are known to keep the eyes moist and healthy, supporting the function of the retina. Consider eating grilled salmon, tuna salad, or sardines on whole grain toast, the doctor advised.
