The rise of technology and technological devices has led to our eyes being forced to endure long hours of harmful screen exposure. Whether it be computers, laptops, tablets, mobile phones or any other devices, a large number of men, women, and children have got addicted to them and spend long hours using them.
This has lead to a drastic decrease in vision and eyesight in people and a rise in a host of problems related to the eyes which have benefited the eyewear market more than anybody else. We see children below the age of 10, 15 wearing spectacles and going to school. This is certainly not pleasing to the eyes but that is the current state of our society and we need to take steps to improve this situation.
One way to do that is through making lifestyle changes, consuming foods that have beneficial effects on our eyes. Here are 15 such life habits/foods that if followed/consumed regularly have the power to enhance your eyesight and vision.
Carrots, as we all know, are packed with vitamin A and since it is a powerful antioxidant, it helps in reducing oxidative damage and decreasing the risk of age-related degeneration of the eye.
Carrots also have ample amounts of beta-carotene, an antioxidant and a precursor of vitamin A. Vitamin A and beta-carotene aid the eye surface and also assist in preventing eye infections and other serious eye conditions. Research has shown that consuming carrots enhances night vision in people and aids in preventing deterioration of eyesight.
Spinach is one of the most nutritious vegetables that exist in nature. It is rich in vitamins A, B, C, E, beta-carotene, minerals like iron & zinc, and phytonutrients like lutein and zeaxanthin.These antioxidants protect your eyes from the harmful UV rays of the sun while helping in preventing cataracts and macular degeneration. Besides that, spinach also contains zinc, which is known to aid in keeping the corneas healthy.
Another green leafy vegetable that is full of nutrients and has earned recognition as a superfood, kale has a large number of benefits for your eyes if consumed regularly.
Like spinach, it also contains the two powerful carotenoids, lutein and zeaxanthin, which protect your eyes against macular degeneration and cataracts.
It is also abundant in cancer-fighting antioxidants and vitamins along with being a good source of beta-carotene. Lutein and zeaxanthin are not made in the body, so it is essential that you get them from food sources like spinach, kale, etc.
We know berries to be antioxidant-rich, but they also are great sources of vitamin C, which is potent in reducing the risk of cataracts and macular degeneration. Vitamin C protects the body from free radicals, which are known to cause damage to eyes.It also decreases intra-ocular pressure and reduces the possibility of developing glaucoma.
Berries are also high in zinc which boosts eye health and protects from night blindness and macular degeneration.Research has shown blueberries to be effective in reducing the risk of cataracts, glaucoma, heart disease, cancer and many other conditions, while red-colored berries are known to be beneficial for eye health courtesy of them being a rich source of beta-carotene.
Bell peppers, especially those which are bright in color, are full of nutrients and reduce the risk of age-related macular degeneration. A single cup of bell peppers meets your recommended daily value of vitamin A, while also significantly boosting your intake of vitamin C.
They are also perfect for calorie-conscious people, as they are fat-free, very low in calories and contain around three grams of fiber per cup, thus filling you up and reducing hunger pangs. Red bell pepper, particularly, is a decent source of vitamins A, C, E and zeaxanthin and lutein.
As we discussed above, these phytonutrients and vitamins protect the eyes from macular degeneration and cataracts, along with aiding in the maintenance of good retina health by preventing oxidative damage.
Sweet potatoes are abundant in vitamin A and beta-carotene while also containing zeaxanthin and lutein. Beta-carotene and vitamin A are essential for the retina to function properly and are crucial for adaptation of the eyes to darkness and dim light.
Salmon contains omega-3 fatty acids, which are known to improve eye health. They do that by enhancing the regrowth of vessels in the retina. Omega-3 fatty acids are also able to collaborate with vitamin C, vitamin E and zinc to combat macular degeneration, along with helping prevent dry eyes.
When buying salmon, always look for a wild-caught salmon over a farm-raised one, as it has less saturated fat and more omega-3s than farm-raised salmon.
Oranges are rich in beta-cryptoxanthin, a carotenoid which provides antioxidant defense while promoting improved eyesight. It is also a precursor to vitamin A, thus benefiting the retina and overall eye health.
Besides that, we all know that oranges contain vitamin C in good amounts, which contributes to healthy blood vessels in your eyes while fighting against the development of cataracts and against macular degeneration.
Follow a proper sleep routine
A proper sleep routine, wherein you go to bed early at a specific time and get up early in the morning is crucial for affording essential rest to your eyes. The large amount of stress that our eyes endure daily makes it absolutely necessary that you get 7-9 hours of sleep.
You can only accomplish that consistently if you have a proper sleep routine. So make it a priority to sleep early and wake up early in the morning at a specific time daily.
Avoid long hours of exposure to screens
Preventing long hours of exposure to screens as much as possible is very important for maintaining your eyesight and vision. Stop indulging in games and non-productive activities and check out your cell phones and laptops only for work or once in a while for other purposes. Your eyes will thank you for that.
These foods and lifestyle habits mentioned above have the power of reducing the stress on your eyes and improving your eyesight and vision substantially. So start consuming these healthy foods and practicing these healthy habits for healthy and better eyes.
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