The human eyes act as vital organs to perceive the sense of vision. They are also linked to cognition and productive living. There are many fruits and vegetables good for the eyes. By including foods good for eyes in the diet, one can ensure proper maintenance of eye health and prevent the onset of age-related eye conditions. In this blog, we will find out some of the best vegetables good for eyes. 

What is healthy eyesight?

Eye health has profound and widespread implications that allow you to navigate through many aspects of life, career, and the economy. In fact, it is said that vision is the most important of the five senses, and it is necessary to take care of it to perceive the outside world to its fullest. Impaired vision can have a negative impact on the quality of your life. Interestingly, not many people are aware of the several nutrients and foods good for eyes. Knowledge and practice of wisely including foods for eye health in the diet can help prevent age-related eye diseases and ensure the optimal functioning of your eyes. If you’re looking for some options of food for eyesight improvement, keep reading. We will also discuss the benefits that foods good for eyesight impart.

Nutrients good for eyes

  1. Vitamin A: Retinol from animal sources and β-carotene from plant sources are the most common forms of vitamin A in food. Vitamin A is essential for good vision. In the form of retinal, Vit A combines with the eye protein called opsin to produce rhodopsin in the retina. Rhodopsin is the pigment that is important for us to differentiate between colour and also for low-light vision.
  2. Vitamin C: Vitamin C, known as ascorbic acid, is required for the synthesis of collagen, which provides structure to our blood vessels and bones. It is an effective antioxidant and protects essential molecules in the body, including the eye, from damage caused by harmful free radicals.
  3. Vitamin E: The retina is the nerve tissue of our eyes and is made up of fatty acids that can be damaged by free radicals. However, vitamin E helps control the condition as it can neutralise the free radicals. Regarded as a great food for eyes, it also has a role to play in the molecules in the immune and inflammatory cells. The form of vitamin E that is actively present in our body’s tissues is α-Tocopherol. 
  4. Zinc: Zinc is important in maintaining the health of the retina as it forms an essential constituent of several enzymes. It is also required for the normal functioning of the eye.  
  5. Lutein and Zeaxanthin: Lutein and zeaxanthin are compounds that fall under the carotenoids category and are found in high quantities in green leafy vegetables. Unlike β-carotene, they cannot be converted to Vit A but they are necessary to absorb the damaging blue light and protect our eyes. 
  6. Omega-3 fatty acids: The omega-3 fatty acids, which are a type of healthy fat, express neuroprotective effects in the retina of the eye and are important food for eyesight. They are beneficial for regulating stress caused by harmful free radicals and inflammation. 

Food for eyesight improvement

  1. Carrots: When listing food for good eyesight, carrot definitely saves the first spot. Carrots are high in beta-carotene, the carotenoids that are known to express vitamin A activity when consumed. They are classified as vegetables good for eyes and are multifunctional as the phytochemicals (plant compounds) present in carrots exhibit antioxidant activity. They also contain anti-inflammatory agents that reduce oxidative vision loss and can help in the treatment of degenerative eye diseases. Delight your taste buds with this mouth-watering carrot idli. 
  2. Tomatoes: Tomatoes are a good source of lutein, which is involved in the preservation of eye health as they contain lycopene. Furthermore, tomatoes are high in vitamin C, the essential micronutrient to maintain eye health, as well as tannins, a substance that shows antimicrobial activity. They may as well be termed eyesight increase food due to the presence of vision supporting compounds. 
  3. Oranges: Flavonoids are strong antioxidants found in most fruits and vegetables and have important anti-inflammatory benefits for the immune system. Apart from vitamin C, oranges contain flavonoids, which makes them one of the fruits good for eyes. Flavonoids can also reduce the risk of developing macular degeneration. A study found that people who eat oranges frequently can protect themselves against the age-related degenerative condition of the eye to some extent. So make sure you eat lots of oranges when they are in season, as they are not available throughout the year. In north India, the best time to pluck oranges is from December to March. Fan of experimenting? Enjoy this appetising orange rasgulla at home. 
  4. Almonds: Almonds are essential foods for eye health and are a good source of Vitamin E, the vitamin that is known to protect the retina of our eyes from damage. They serve as food for eyes owing to their antioxidant potential. Other nuts that are high in vitamin E include peanuts and cashews. However, since nuts in general are supposed to be energy dense, their consumption must be regulated.
  5. Fish: Fish is an excellent source of omega-3 fatty acids, the good fats that are known to protect the eyes. They are also essential during pregnancy in the development of the retina of the foetus and to maintain normal eyesight. Fish like salmon are food for good eyesight as they contain lutein and zeaxanthin, carotenoids that can protect your eyes by reducing age-related macular degeneration (AMD) and cataracts. This healthy and tasty mushi fish fry can be prepared in just 20 minutes. 
  6. Milk: The list of food for eyesight improvement would be incomplete without milk and milk products. Dairy is a good source of zinc, the trace mineral that is present in high amounts in the retina and plays an integral role in maintaining eye function. Besides, regular intake of dairy products can prevent inflammation and oxidative stress linked to AMD. Thus, milk and its products could be potential candidates to lower the risk of AMD in older adults.

Conclusion

Vision is an important parameter in the assessment of the quality of life. By including food for eye health, one can ensure they preserve the optimum function of visual perception. Moreover, food for eyesight isn’t difficult to source and is commonly found in the ingredients we eat - we just need to consciously make them a part of our diet! So make sure you consume a good mix of vegetables and fruits good for eyes every day.

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