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As one of the most important parts of a functioning physical system, the eyes are crucial in enabling vision, being the first medium that helps the brain receive information and allows us to operate consciously. With the long hours we find ourselves spending in front of electronic screens, keeping one’s eyes in prime health is necessary. Apart from giving the eyes much-needed rest and not straining too much, consuming a diet rich in fruits and vegetables also play an important role in improving eyesight. Here is a list of seven fruits to include in your diet, for optimum eye health.
Blueberries
Blueberries are packed with antioxidants, specifically a group of compounds called anthocyanins. These antioxidants may help reduce the risk of age-related macular degeneration (AMD) and cataracts. Blueberries are also known to help with reducing eye fatigue and promote retinal cells to regenerate rhodopsin, that prevents myopia.
Oranges
Oranges are an excellent source of vitamin C, an antioxidant that supports the health of blood vessels in the eyes and may help reduce the risk of cataracts. When combined with other vitamins, oranges can also prevent age-related macular degeneration due to the presence of flavonoids in the fruit.
Kiwi
Kiwi is another fruit rich in vitamin C and other antioxidants that can help support the health of the eyes and prevent damage from oxidative stress. The zeaxanthin and lutein contained in kiwis perform the same functions as antioxidants for the eyes as well as vitamin A rich fruits. Unlike most other eye-friendly fruits, kiwis also contain specific nutrients that are exclusive to them.
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Papaya
Papaya contains beta-carotene, vitamin C, and vitamin E, all of which contribute to eye health. Vitamin E, in particular, is believed to help reduce the risk of cataracts and AMD. Similar to kiwis that contain zeaxanthin and lutein, these pigments help shield the eye against harsh sunlight as well as in absorbing excessive light that falls on the retina. Consuming a portion of papaya every single day also offers protection against blue light.
Strawberries
Strawberries are a good source of vitamin C and other antioxidants, making them a great choice for supporting overall eye health. Strawberries protect the eyes against age-related degeneration and in keeping the connective tissues around the eyes healthy, including the blood vessels. The fruit also contains an array of phytochemicals that prevent or delay the progression of common eye ailments like cataract.
Bananas
If you suffer from dry eyes, including a banana or two in your diet each day can help in soothing the effects. Due to their potassium-rich characteristics, bananas help in maintaining the thickness and overall health of the tear film. They are also a great source of vitamin A, which offers protection to the cornea, thereby helping maintain good vision.
Apricots
Known to be particularly beneficial to eye health, due to high components of vitamins A, C and E, apricots are high in beta-carotene. Apricots enable night vision and help the eyes adjust easily to settings with low light or darkness as well as in absorbing blue light or ultraviolet rays, thus protecting the retina.
