Our eyes often bear the brunt of our hectic work lives and prolonged screen time. To add to it the sedentary lifestyle, lack of adequate sleep and our increased dependency on fast foods and ready-to-eat products has worsened the weakness of our eyes. Dr. Kruti Shah, Cataract, Cornea & Refractive Surgeon, Dr Agarwals Eye Hospital, Girgaon, Mumbai, has suggested that by adding these 6 superfoods in the diet, you can improve your eye health naturally:
1) Green leafy vegetables
There is a reason why spinach was Popeye’s superfood! It’s not only spinach but all our green leafy vegetables like methi, amaranthus, kale, lettuce etc which are very rich in vitamins and packed with antioxidants. They help our eye health by reducing the risk of cataract formation and age related macular degeneration. You can include them daily by eating in steamed, in salads or by adding it in dals.
2) Orange/Red/ Yellow coloured fruits and vegetables
Foods like carrots, red/yellow bell peppers, papaya, tomatoes etc are rich in beta-carotene, a type of vitamin A that plays a crucial role in maintaining healthy eyes. Beta-carotene helps protect the surface of the eye and can reduce the risk of eye infections. Additionally, it contributes to the production of rhodopsin, a pigment that aids in low-light vision. They can be eaten raw as salad or incorpoated as vegetables in our diet.
3) Berries
Now these are considered superfoods for a very good reason. All kinds of berries – strawberries, Indian gooseberry(Amla), mulberries, blueberries, raspberries, cranberries etc are very flavourful and rich in Vitamic C and antioxidants. Antioxidants reduce the damage to the retina and lens of the eyes. Vitamin C supports the blood vessels of the eye and is known to have an indirect way to slow down cataract formation. You can eat it as an evening snack or with yogurt.
4) Nuts and Seeds
Almonds, walnuts, flax seeds, sunflower seeds, pistachios etc a fantastic source of vitamin E, which can help delay age-related eye damage. This vitamin also plays a role in protecting the eyes from harmful free radicals. A handful of mixed nuts and seeds a day can provide a healthy dose of vitamin E, making it a simple yet effective addition to your diet for better eyesight.
5) Fish
Fatty fish like Indian mackerel, Sardines, Salmon, Hilsa and Rohu are rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid). DHA is an essential component of the retina and can help maintain proper vision. Consuming them regularly can reduce the risk of dry eyes and age-related macular degeneration. Bake, grill, or broil the fishes for a delicious and eye-healthy meal.
6) Eggs
Eggs are a versatile and readily available source of two essential eye nutrients: lutein and zeaxanthin. These compounds protect the eyes by absorbing harmful UV light and neutralizing free radicals. Eggs are also rich in vitamin B12, which can help prevent age-related vision problems. Incorporate eggs into your diet by preparing omelets, scrambled eggs, or simply hard-boiled eggs as a snack.
To make the most of these eyesight-boosting superfoods, try to include a variety of them in your everyday meal plan. Remember, that these superfoods work best if made a part of a comprehensive eye-care plan including regular eye check-ups and taking precautions to protect your eyes from excessive screen time and UV exposure.
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