How Healthy Diet Can Influence Our Wellbeing?
Having a healthy diet will influence our wellbeing in the short run and also for the long haul. There are many benefits of eating well. Eating healthily can help keep our energy level high throughout the day and also significantly reduce our risk of many chronic diseases. Consistently eating healthfully has major benefits for our eye health as well.
A healthy lifestyle can reduce the risk of various eye problems while eating healthily, including the right type vitamins and minerals may also help with our eye care. Vitamins and minerals such as Lutein, Fish oils, and Bilberry that are good for eye health can be obtained from multiple food sources, which we will discuss more in this article and how they play a role in our eye care.
Food for Eyes
Eating the right food is the best way to get eye-healthy nutrients. Below are 11 types of food and fruits that are good for our eyes and it will do us good by adding them in our everyday diet:
Fish, especially oily fish.
Oily fishes contain omega-3 fatty acids that can provide long term benefit is for several eye conditions such as dry eyes and age-related macular degeneration. Such fishes include sardines, tuna and salmon.
Beans and legumes.
Low in fat and packed with zinc, beans and legumes such as kidney beans and chickpeas are good food options especially for vegetarians to protect the retina and lower the risk of getting cataracts.
Seeds and nuts.
Besides containing omega-3 fatty acids, seeds and nuts also contain vitamin E that offers antioxidant protections to the eyes, which can help slow age-related macular degeneration from getting worse. It may also help prevent cataracts. Eating a handful of seeds or nuts each day will boost your vitamin E levels.
Citrus fruits such as oranges and lemons.
Citrus fruits contain vitamin C which provides antioxidant protection to fight age-related eye damage.
Carrots are a good source of beta-carotene, which is a form of vitamin A. Vitamin A is essential for good vision, especially for our eyes to see in low light conditions.
Eggs are very versatile and can be made into many types of dishes, which makes them an easy great addition to our everyday diet. Eggs are excellent sources of lutein and zeaxanthin which protects our eyes from sunlight damage.
As roughly 60% of the human body is water, it is not surprising that adequate hydration is good for eye health. Our eyes rely on water to keep them lubricated in the form of tears and drinking more water can help our eyes to produce a healthy volume of tears. Poor hydration will cause dry eyes and affect vision clarity.
Raw red peppers.
Although all colours of pepper have nutritional benefits, red peppers may have higher antioxidants and nutrient levels as they are riper than the yellow or green peppers. Red bell peppers are high in vitamin A and vitamin C which may lower our risks of getting cataracts.
Dark leafy greens
Dark leafy vegetables are rich in vitamin C and E, which help to lower your risk of long-term eye diseases. They also contain a fair amount of lutein and zeaxanthin.
Lean meat and poultry.
Although oyster contains more zinc per serving than other food, lean proteins such as beef, pork and chicken are all good sources of zinc as well.
Dairy products such as milk and yogurt.
Milks and yogurts not only contain vitamin A but also zinc. Therefore, incorporating dairy products in everyday diet is vital for maintaining good eyesight
Warning Eye Health Signs
While taking steps to maintain our eye health, there are a few alarming signs that we should also be paying attention to and seek advice from healthcare professionals should we experience them, such as:
- Double vision
- Change in colour of our iris, which is the white part of the eyes
- Dry eyes with itching or burning sensation
- Excess discharge from the eyes or tearing
- Trouble focusing
Quick Tips to Keep Eyes Healthy
Apart from eating nutrient rich foods that are good for the eyes, we should also be practicing good habits to take care of our eye health such as:
- Minimizing screen time to reduce digital eye strain
- Wear sunglasses to protect our eyes from harmful ultraviolet (UV) rays
- Try to avoid blowing air into your eyes
- Maintaining healthy sugar levels to prevent diabetic retinopathy
- Washing your hands before putting on contact lenses
We should also visit our eye doctor regularly for eye health examination and inform our doctor should our vision get worse after treatments.
- MediLexicon International. (n.d.). 10 best foods for eye health and eyesight. Medical News Today. Retrieved October 13, 2022, from https://www.medicalnewstoday.com/articles/321226
- WebMD. (n.d.). 10 foods that are good for your eyes. WebMD. Retrieved October 15, 2022, from https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods