Are the one of them who believes that weakening eyesight is due to aging? Well, the truth may be something else. An Age-related Eye Disease Study (AREDS), published back in 2001 states that the consumption of certain eye-friendly nutrients like zinc, copper, vitamin C, vitamin E, beta carotene has the ability to reduce the risk of age-related visionary health by nearly 25%.
That being said let us now take a look at the best nutrients and their food sources that will contribute to improving better eyesight.
1. Vitamin A
Vitamin A is considered by health experts as the best Vitamin for eyesight. This vitamin protects the retina of the eyes that transmits light to the brain. Having Vitamin A regularly can help to improve dry eyes and prevent night blindness.
Food Sources: Eggs, chicken liver, beef, milk, carrots, sweet potato, kale, spinach
2. Omega-3 fatty acids
Omega-3 improves your overall health and is an important nutrient for eye health too. The element in Omega-3 DHA is found in high quantities in the retina that helps to maintain a proper eye function. It is also an important nutrient that must be taken by pregnant mothers as it helps in eye and brain development in babies in the womb. It is also proved that omega-3 prevents dry eyes, age-related macular degeneration, and diabetic retinopathy.
Food Sources: Nuts, seeds, oily fish, supplements
3. Vitamin C
Vitamin C is an essential vitamin that reduces the risk of cataracts and macular degeneration. BY boosting the immune system, it also increases resistance against eye infections and diseases.
Food Sources: Citrus fruits, red bell peppers, strawberries, parsley, broccoli, cauliflower
Zinc is a great addition to our nutrient list as far as good health is concerned. It helps Vitamin A to reduce the risk of night blindness. It also protects the retina and lowers development of retinal tears and macular degeneration.
Food Sources: Meat, shellfish, legumes, eggs, whole grains, nuts
5. Vitamin E
Vitamin E is a group of antioxidants that are important for good eye health. Vitamin E may lower the risk of age-related cataracts by 6%; although health experts also say that an overdose of Vitamin E may lead to blindness and retinal degeneration.
Food Sources: Almonds, sunflower oil, flaxseed oil
6. Lutein and Zeaxanthin
These are antioxidants and it protects the retina from light-induced oxidative damage, like ultraviolet rays of the sun. These are naturally present in the lens, retina and the macula. It also keeps age-related eye diseases at bay.
Food Sources: Green veggies like spinach, kale, turnip greens, corn and broccoli, and eggs too
Eye diseases and weakened vision can be prevented. Though some eye diseases like cataract, diabetic retinopathy or macular degeneration are hereditary, with a wholesome nutrient-rich diet, chances of developing these age-related visionary issues can be avoided to a large extent.
Not drinking enough water can also impact your eyesight. So it is recommended that you drink enough water to keep your eyes hydrated and avoid issues like dry eyes, eye strain, and other vision problems.