Eyes are the most powerful things on this earth. With the constant exposure to technology, gadgets, dust, pollution, and stress, it is important that you eat the right food to ensure healthy eyesight. Nature has blessed us with good food items that are extremely beneficial to our eyes. Here is a list of the food items that you must eat for healthy eyesight.
How to Get a Healthy Eyesight Naturally
You must follow the 20:20 rule which says, take your eyes off electronics every 20 minutes and look at a distance of 20 feet. This is the best exercise for your eyes that benefits it.
Seeds and Nuts
Nuts and seeds are wholesome foods that one can have throughout one’s life. They are rich in protein, energy, antioxidants, minerals, omega – fatty acids, and essential vitamins. They are full of healthy fats such as monounsaturated fatty acids. These MUFAs such as oleic or palmitoleic acids help lower the blood cholesterol and increase the good cholesterol in the blood. Nuts such as cashews, almonds, walnuts, coconuts, chestnuts, etc, and seeds such as chia seeds, flax seeds, sesame seeds, and many such others are very essential in maintaining a healthy body and can be had in any stages of a woman’s life.
Rich in vitamins, C, A, and K, green leafy vegetables are a healthy food one should eat throughout one’s life. These also contain important minerals, antioxidants, and vitamin B. Salad greens, spinach, coriander, mint, broccoli, and mustard are some healthy food items that should be a part of every woman’s diet throughout her life.
Egg whites are rich sources of protein and vitamin B2. They also contain vitamin D, B6, B12, selenium, and important minerals such as copper and iron and zinc. Though eggs are high in cholesterol, they don’t affect the blood cholesterol adversely. They also contain choline, which is an important nutrient useful in building cell membranes. You can eat egg whites throughout your life.
Carrots are the most beneficial foods for healthy eyesight. These have vitamin A necessary for healthy sight.
Skimmed dairy products like low-fat milk, skimmed paneer, and low-fat yogurt is smart dairy choices because they are low in fat. They are rich in protein which the body utilizes for the building of amino acids and skimmed dairy products are also rich in calcium essential for bone health and the proper functioning of the nerves and muscles in the eyes. They are also loaded with vitamins A and D. Skimmed yogurt also contains essential probiotics that aid in digestion in all stages of a woman’s life.
Apples are rich in quercetin which is an important antioxidant for the body. All kinds of berries like strawberries, blueberries, acai berries are rich in antioxidants and should be consumed whenever available. Other fruits like bananas, papayas, grapefruits, oranges, and others should also be consumed regularly. These are loaded with potassium, magnesium, and other essential minerals required for the healthy functioning of the eyes.
Some important omega-3 fatty acids such as DHA-docosahexaenoic acid and EPA- eicosapentaenoic acid in fish. These are essential in maintaining the health of cell membranes of the eyes.
All these food items are very beneficial for healthy eyesight.