As we grow older, our body changes and we’re no longer as healthy. It’s impossible to walk a mile without panting to catch a breath. But, you can slow down these changes by ensuring your diet is rich in vitamins and minerals to keep your health at an optimum level. Start from the top with your eyes – they are not only the windows to your soul but also helps you see the outside world. It’s time to incorporate this 10 food into your diet for a 20/20 vision.
Read: 10 Best Superfoods to Boost Your Brain and Memory
Fish contains an abundant amount of omega-3 fatty acids, especially salmon. It contains “healthy fats” that has been shown to reduce Age-Related Macular Degeneration (ARMD), which is a condition that results in blurred or zero vision in the center of the visual field.
Studies have shown that low-level consumption of omega-3 fatty acids is linked with dry eyes. Other types of fish that are also good for your eyesight are trouts, mackerels, tunas, anchovies and herrings. You can start by consuming fish at least twice a week.
2. Olive Oil
A healthier option for cooking fat is olive oil, as it is free from trans fats and low in saturated fat. Studies have shown that people who consume olive oil were 48% less likely to contract ARMD. When doing your grocery runs, purchase extra virgin olive oil as it has higher antioxidants which are excellent for your immune system.
Comes as no surprise and we can’t stress enough how important it is to incorporate it into your diet. Carrots are highly rich in vitamin A, beta carotene and lutein (antioxidants that help prevent eye damage). They are also beneficial for your health as it helps reduce the risk of cancer, lowering cholesterol levels, promotes healthy digestion and good for your heart.
4. Fruits Rich in Vitamin C
Besides being the go-to vitamin to improve your immunity and promote healthy aging, vitamin C is required to develop collagen, a type of protein that provides structure to your eyes. Studies have shown that by consuming fruits rich in this vitamin, it can help lower the risk of developing eye disease such as cataracts. Citrus fruits are high in vitamin C and they can be found in oranges, lemons, grapefruits, strawberries and kiwis.
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Similar to nuts, seeds contain a high level of omega-3 fatty acids and vitamin E. Seeds can be eaten with your salad or mixed together with your morning breakfast cereal. Some seeds that are excellent for your eyesight are chia, flax, sunflower and pumpkin seeds. Mix up nuts and seeds for your daily snacking. Definitely beats chocolate bars.
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Besides fish, nuts are also rich in omega-3 fatty acids. It contains high amount of vitamin E which helps protect your eyes from ARMD. If you always binge snack while working or watching TV, consider swapping to nuts instead - such as walnuts, cashews, peanuts and almonds. Almonds are rich in vitamin E, its oils are used in cosmetic items such as skin, hair and eye care.
7. Sweet Potatoes
Rich in beta carotene, fiber and potassium, this is a sweeter option than regular potatoes. They are root vegetables that’s best eaten baked as it is healthier, and retains all the nutritious vitamins and minerals for the perfect eyesight. Before baking, add a drizzle of olive oil (rich in omega-3 fatty acid) and a dash of pepper to taste. Add some Cajun too to give it a little colour.
While eggs are a good source of protein, they are also one of the best food to eat for healthy eyesight. Egg yolks contain vitamin A, zinc, lutein and zeaxanthin, which helps prevent ARMD and helps you see better at night. Additionally, eggs also help to boost protective pigment in the macula (part of your eye that controls central vision).
Eggs can be eaten at any time of the day. But do consider a hardboiled egg instead of a sunny side up or omelette instead, for a healthier snack.
9. Leafy Green Vegetables
Rich in vitamin C, beta carotene, lutein and zeaxanthin, green leafy vegetables are highly nutritious and should be eaten in surplus in every meal. Some examples are spinach, kale and broccoli which are best eaten as salads, soups or blended for an early morning smoothie.
Lastly, ensure you’re drinking sufficient water and keep yourself hydrated, especially in Singapore’s perpetual humid weather. Your eyes have high water content and it depends heavily on fluids to ensure they’re functioning well.
Dehydration could lead to dry eye syndrome which may lead to retinal vascular disease or even cataracts. Ensure you always have a bottle with you, especially if you’re at a deskbound job that requires you to be glued to your laptops.
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