Food items to increase eyesight naturally
Like other body parts of a human, even eyes do require proper consumption of healthy food in order to maintain their vision and health even with the passing of age. There are a number of adverse conditions related to eyes, such as cataract, glaucoma, dryness, and poor vision, the possibilities of which are low when one eats foods rich in bits like Vitamin A, B, and E, zinc, omega-3 fatty acids, lutein and zeaxanthin.
Scientifically, an average human being requires 500mg of Vitamin C, 400 units of Vitamin E, 80mg of zinc, 10mg of lutein, and 2mg of zeaxanthin on a daily basis for the proper functioning of eyes and maintaining their health in a long run.
Following are some of the common food items which are rich in the aforementioned sources which are beneficial for increasing eyesight and maintaining it in a healthier manner even with the passing of age:-
1. Citrus fruits – Having fruits that are rich in Vitamin C, like oranges, lemons and grapefruits are good for having good eyesight. These fruits are rich in antioxidants which help in reducing eye damages and weaknesses which occur naturally with age. One can consume these fruits either directly or in a fruit salad with other fruits as well.
2. Fish – A very rich source of protein, fish is actually good for having healthy eyesight as well. The different kinds of fish, such as tuna, sardines, salmon, mackerel, trout, and anchovies are basically rich in omega-3 fatty acids, as they have good oil in their gut and body tissue. This oil has the ability to reverse dryness in eyes.
3. Leafy green vegetables – The consumption of leafy green vegetables like spinach, collards, and cabbage is not only regarded for their good mineral content but also have good benefits when it comes to eyesight. Apart from having a fine amount of Vitamin C, these veggies have lutein and zeaxanthin, which are considered good for your eyes.
4. Nuts – Apart from fish, another food source that is rich in omega-3 fatty acids is nuts, including cashews, almonds, walnuts, and peanuts. These nuts are also good in Vitamin E content, which is considered to reduce the adverse effects of aging on your eyes.
5. Eggs – One of the healthiest food items for mankind, eggs are not only a great source of proteins and carbohydrates but also contains benefits in the form of Vitamin A, lutein, zinc, and zeaxanthin in their yolk. While Vitamin A helps in protecting your cornea, zinc enhances eyesight at night. For this, the best way of consumption of eggs is to have them in the boiled form.
6. Seeds – Another substitute of nuts which is considered to be a good source of omega-3 fatty acids and Vitamin E are seeds. The consumption of edible seeds like chia seeds, flax seeds, hemp seeds, and sunflower seeds in their raw form is also good for eyesight.
7. Carrots – Many might have heard from their elders that eating carrots is good for enhancing the power of your eyes. And they are actually right, for the carrots are a good source of Vitamin A and beta carotene, the former of which is good for a healthy cornea.
8. Sweet Potato – Like carrots, even sweet potatoes are good sources of beta carotene, and along with it, they are also rich in Vitamin E. It is suggested to eat sweet potatoes either in boiled or roasted form.
9. Water – One of the most essential requirements for survival of life, water has a number of benefits, and having good eyesight is one of them. Proper and enough consumption of water in your whole day will prevent you from dehydration, which helps in reducing the possibility of dryness of eyes. It is recommended that an average human being should drink at least 2-3 liters of water on a daily basis.
10. Dairy products – Dairy products like milk and yogurt are usually considered to be very good sources of proteins and carbohydrates. However, there is an additional benefit of them in the form of having good content of Vitamin A and zinc, which like eggs, result in providing multiple benefits for a healthy cornea, retina, and better eye-sight at night. While milk can be consumed directly, yogurt can be had along with your breakfast.