The adage "you are what you eat" not only applies to our physical well-being but also extends to our precious windows to the world - our eyes. With the monsoons and an influx of infections, your eyes are just as susceptible as the rest of your body. Especially in our digital age where screens dominate our lives, and environmental factors continuously challenge our vision, dealing with red, itchy eyes at the end of a long day has become a common story for many people.
While genetics and age play significant roles in eye health, the power of nutrition should not be underestimated. A well-balanced and nutrient-rich diet can serve as a potent tool in preserving and enhancing our vision. By incorporating specific foods and essential nutrients into our daily meals, we can nourish our eyes from within, ensuring a clear and vibrant outlook on the world for years to come.
Here are 8 foods that you can add to your diet to get better eyesight naturally:
Carrots:
Although it’s a myth that carrots will help you see in the dark, they do actually have some benefits for the eyes. Carrots are rich in beta-carotene, a precursor of vitamin A. Vitamin A is essential for maintaining good vision, particularly in low-light conditions. It helps form rhodopsin, a pigment in the retina that aids in night vision. Consuming carrots regularly can reduce the risk of night blindness and support general eye health.
Spinach:
Spinach is packed with lutein and zeaxanthin, two powerful antioxidants known as carotenoids. These compounds accumulate in the retina and help protect the eyes from harmful high-energy light waves like ultraviolet rays. Lutein and zeaxanthin also aid in reducing the risk of age-related macular degeneration (AMD) and cataracts.
Turmeric:
Turmeric is a golden-yellow spice widely used in Indian cooking and has been celebrated for its medicinal properties for centuries. Curcumin, the active compound in turmeric, is a powerful antioxidant and anti-inflammatory agent. It helps combat oxidative stress in the eyes, reducing the risk of age-related eye conditions such as cataracts and macular degeneration. Consuming turmeric regularly can also aid in alleviating symptoms of dry eyes.
Amla:
Amla, also known as Indian gooseberry, is a potent source of vitamin C and other antioxidants. Vitamin C helps boost the immune system and protect the eyes from infections. The antioxidants in amla also neutralise free radicals, reducing cellular damage in the eyes and promoting overall eye health. Amla is commonly consumed as a fresh fruit, in powdered form, or as an ingredient in various Indian dishes and pickles.
Methi:
Fenugreek seeds, or methi dana, are widely used in Indian cuisine and are a rich source of vitamins, minerals, and antioxidants. They contain high levels of vitamin A, which is essential for maintaining good vision and preventing night blindness. Fenugreek seeds also contain zinc, which aids in the absorption of antioxidants, protecting the eyes from oxidative stress and inflammation.
Saffron:
Saffron, known as kesar in India, is a prized spice often used in Indian sweets, rice dishes, and beverages. It contains carotenoids like crocin and safranal, which have antioxidant properties and protect the eyes from damage caused by free radicals. Saffron is also believed to improve blood flow to the eyes, nourishing the ocular tissues and supporting eye health.
Eggs:
Eggs are a good source of lutein, zeaxanthin, zinc, and vitamin E, all of which contribute to eye health. Lutein and zeaxanthin accumulate in the retina, protecting it from harmful light and oxidative damage. Zinc aids in the absorption of antioxidants, while vitamin E helps to protect eye cells from damage caused by free radicals.
Almonds:
The legacy of grandmothers has some truth to it after all! Almonds are a great source of vitamin E, which is an important antioxidant for eye health. Vitamin E helps protect the eyes from oxidative damage and age-related eye conditions.