Everyone suffers from vision difficulties at some point in life. Some of the symptoms are minor and will go away on their own, while others are simple to treat at home. Few require the attention of experts.
To anyone who reads for long periods of time, works at a computer, or travels long distances, eyes are overworked which needs to be addressed.
Here is a list of top 10 foods that can help you in maintaining a good eye health:
1. Fish
Omega-3 fatty acids are rich in many fish.
Oily fish have more omega-3-rich fish oil in their gut and body tissue, hence eating them provides extra omega-3-rich fish oil. The fish with the highest levels of omega-3 fatty acids seem to be:
- tuna
- salmon
- trout
- mackerel
- sardines
- anchovies
- Herring
2. Legumes and nuts
Omega-3 fatty acids are rich in nuts. Nuts are also high in vitamin E, which can protect the eye from damage due to ageing.
Nuts can be found in most grocery stores and online. The following nuts and legumes are helpful to eye health:
- Walnuts
- Nuts from Brazil
- Cashews
- Peanuts
- Lentils
3. Seeds
Seeds, like nuts and legumes, are high in omega-3 fatty acids and vitamin E.
Seeds can be found at most grocery stores and online. Rich in omega-3 fatty acids seeds include:
- Seeds of chia
- Seeds of flax
- Seeds of hemp
4. Fruits of a citrus family
Vitamin C is abundant in citrus fruits. Vitamin C, like vitamin E, is an antioxidant that the AOA recommends for minimising age-related loss of vision
Citrus fruits rich in vitamin c include:
- Oranges
- Grapefruits
- Lemon
5.Vegetables with plenty of leaves
Leafy green vegetables are rich in lutein and zeaxanthin, and also vitamin C, which is healthy for the eyes.
Leafy greens that are well-known include:
- Spinach
- Kale
- Collards
6. Carrots
They are high in beta carotene and Vitamin A. Carrots acquire their orange tint from beta carotene.
Vitamin A Trusted Source is really essential for vision. It’s a component of the rhodopsin protein, which aids in the absorption of light by the retina.
7. Sweet potatoes
They are rich in beta carotene. They’re also excellent in vitamin E, which is an antioxidant.
8. Beef
Zinc is abundant in beef which is essential for eyesight
9. Eggs
Eggs are high in the anti-oxidants lutein and zeaxanthin, which can help avoid age-related loss of vision. Vitamins C and E, and also zinc, are abundant in eggs.
10. Water
Drinking plenty of water can help prevent dehydration, which can help alleviate dry eye problems.
The AAO’s current daily recommendations for healthy eye
- Vitamin C 500 milligrams (mg)
- Vitamin E 400 international units
- lutein (10 mg)
- zeaxanthin 2 mg
- Zinc oxide (80 mg)
- Copper oxide, 2 mg
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Tips for healthy eye
Do not Smoke
It increases your risk of cataracts, visual nerve damage, and vision problems, among other medical problems. Consult your doctor for guidance.
Wear Sunglasses
Your eyes will be protected from the sun’s ultraviolet (UV) rays if you wear the appropriate goggles. Frequent UV exposure raises the risk of cataracts and macular degeneration.
Choose a pair that blocks UVA and UVB radiation by 99 percent to 100 percent. Wraparound lenses provide protection for your eyes. When polarised lenses minimise glare while driving, they do not always provide additional protection.
Wear protective eyewear.
Wear safety glasses or protective eyewear if you work with hazardous or airborne products at home or at work.
Eye injuries can also occur in sports like ice hockey, racquetball, and lacrosse. Protect your eyes by wearing glasses. Eye protection is provided by a helmet with protective masks or sports eyewear with polycarbonate lenses.
Take your eyes off the computer screen.
Too much hours spent staring at a computer or phone screen might result in:
- Eyestrain
- Vision is blurry.
- Having trouble focusing at a distance
- dry Eyes
- Headaches
- Pain in the neck, back, and shoulder
Visit your ophthalmologist on a routine basis.
Everyone, including students, should have their eyes examined on a regular basis. It helps in the protection of your eyesight and enables you to see your best.
Eye exams can also detect abnormalities that have no symptoms, such as glaucoma. It’s essential to consider them early, when they’re easier to cure.
Medical specialists that specialise in eye care are known as ophthalmologists. They can provide regular eye care, diagnose and treat eye ailments, and also perform surgery on the eyes.
They offer general eye care and can diagnose and treat a wide variety of conditions.
Eye health warning flags
The following are among the indications that a person may be having vision problems:
- Visual clarity varies often.
- Viewing sights that are distorted
- Floaters or flashes appear in your field of view
- Peripheral vision dysfunction
Better human senses from better eyesight.
- Maintain yourself in appropriate lighting.
- Frequently blink
- On a sunny day, wear sunglasses
- Consume healthy foods.
- Exercise your eyes
- Adjusting your distance from the screen
- Assessments of the eyes on a routine basis
