In a world where diseases are rampant and health challenges are some of the biggest problems most people face, it is important to note that most of the eye problems can be prevented with the right diet.
According to the American Academy of Ophthalmology, visual impairment is a national and global health concern. The unfortunate fact is that visual impairment is on the increase worldwide.
Ageing, diet and lifestyle are at the heart of the problem. Conditions that lead to blindness include cataracts, age-related macular degeneration, diabetic retinopathy and others. The World Health Organization (WHO) notes that cataract accounts for 51% of world blindness. As at 2010, this represented about 20 million people.
Smoking, diabetes mellitus and high body mass index are some risk factors associated with cataracts. Even though cataracts can be surgically removed, it is, however, important to maintain a healthy lifestyle and eat foods that promote eye health in order to prevent it.
5 Natural Foods for Good Eye Sight
The following are 5 natural foods that can help you maintain eye health and keep blindness at bay:
#1 – Greens and Colorful Fruits
Since cataract is the number 1 cause of blindness, it is important to prevent its development by consuming dark green vegetables and colorful fruits as well as whole grains.
These are a rich source of eye-friendly antioxidants, folic acid and calcium which are all important in preventing cataracts. Some of these vegetables and fruits include spinach, kale, lettuce, collard and turnip greens, as well as carrots, apples and bananas.
Carrots are full of beta-carotene which helps to keep vitamin A levels high in the body.
#2 – Fatty Fish
Consuming fish high in Omega-3 fatty acids is also helpful in the prevention of cataracts, and general improvement in eye health.
Oily fish like sardines, salmon, mackerel and tuna are all rich in omega-3 acids. Salmon also contains astaxanthin which helps destroy free radicals.
#3 – Eggs
Apart from leafy vegetables which contain lutein, a type of carotenoid that fights macular degeneration, eggs are also a good source of the substance.
Scientists report that lutein and zeaxanthin are more easily absorbed by the body from eggs. This makes eggs an essential part of a diet that is geared toward improving eye health.
#4 – Citrus and Berries
As already stated, vitamin C is vital to eye health. Citrus fruits such as oranges, lemons, grapefruits and tangerines are a great source of vitamin C.
Citrus fruits and berries also contain antioxidants that can delay or even prevent cataracts and Age-related Macular Degeneration (AMD).
#5 – Corn
This is another rich source of lutein and zeaxanthin. Corn, therefore, plays an important role in protecting your eyes. Its constituents help replenish these antioxidants in the macular region thereby preventing macular degeneration.
Corn can be consumed in several ways. It can simply be boiled and taken straight out of the water. It can also be cooked in olive oil and served with avocado and tomato. Spinach and corn also make a great combination.
While maintaining a healthy diet is important to maintaining eye health, it is also necessary to maintain a healthy lifestyle.
Getting adequate sleep, avoiding smoking, fried foods, sugary snacks and soft drinks are all required to stay healthy and protect your eyes. This will help you maintain a good eyesight naturally and keep enjoying the things that are important to you.
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