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10 Best Foods to Eat for Healthy Eyes and Better Vision

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“The eyes are the windows to the soul” is a metaphor often used to describe the deep bond that one experiences when looking into the eyes of another. The power of vision, though we take it for granted, is one of the greatest gifts we have just because we are members of the human race. Not only are healthy eyes are important in seeing into the soul of another human, but they are also crucial in how we view the world around us. Sight and vision are important because they allow us to relate with our surroundings, keep us safe and help keep our minds focused.


› Why Eye Care Is Important?

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Such simple things like seeing a deer in the woods, watching our favorite series and seeing pieces of art affect our lives in unbelievable numbers. Although you might know, keeping your eyes healthy is extremely important but do you specifically know the great outcomes of healthy eyes?

  • Simply enough, you’ve only got two eyes! Once your vision is gone, it’s gone forever. That’s why it’s so important to see the eye doctor. Your future can be colorful and full of life just by making sure you see your optometrist at least 1 time a year.
  • The Optometrist Visit is a “preventive maintenance” for the rest of your body. The eyes are the body’s windows.
  • Good eye health is good for your physical appearance, which adds to an improvement in your health overall. How does it work? When we look good, our confidence automatically boosts up and promotes the circulation of the feel-good hormone in our body.

› 10 Best Foods to Eat for Healthy Eyes and Better Vision

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A balanced diet is important for healthy eyes and one must not ignore all the essential nutrients that can be obtained from various different types of foods. Here we have listed 10 foods that you can include in your daily diet to have healthy eyes and better vision.


1. Whole Grains and Fibers

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Ensure you have enough whole grains and fiber to eat. These foods are good for you, including vitamin E, niacin and zinc. Whole grains contains various essential nutrients such as vitamins, minerals, protein, fiber, and other healthy plant compounds beneficial in keeping your eye healthy. Whole grains and fibers reduce harmful proteins contributing to cardiovascular disease and also lowers your risk of getting cataracts. These are sold in many varieties: crackers, pasta, bread, cereal, rice, buckwheat, couscous, quinoa, tortillas, popcorn, and oatmeal.


2. Fresh Fruits

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Include fresh fruits in your diet. They are rich in vitamins, antioxidants and dietary fibers, which can help reduce free radical harm and battle the effects of dry eyes. Mangoes, papaya, peaches, kiwi, blueberries, etc. are some of the foods you can eat on a regular basis for healthy eyes.


3. Leafy Green Vegetables

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Including kale, spinach and collards in your diet is a good idea if you want to keep your eyes healthy. Also, kale is considered by many as a super food because it provides so many essential vitamins, nutrients, and minerals.


4. Water

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It is very important to stay hydrated, for your eyes and your whole body. It may prevent cataract and other vision problems. So, you must hydrate yourself on a regular basis to avoid dehydration that might be problematic for your whole body, and eyes are no exception.


5. Fish

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It is very rich in omega-3 fatty acids. Fishes like: tuna, salmon, trout, mackerel, sardines, anchovies, herring are oily fishes having an abundance of oil in their guts and body tissue. So, eating them will provide us enough of omega-3 rich fish oil.


6. Nuts and Legumes

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Another food that is rich in omega-3 fatty acids is nuts. Nuts and legumes are full of essential vitamins, like vitamin E to protect the eyes from age-related damage. You can have walnuts, Brazil nuts, cashews, cashews, peanuts, etc for healthy eyes and better vision.


7. Citrus Foods

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Just like vitamin E, vitamin C is also beneficial in fighting eye diseases. Foods like lemons, oranges, and grapefruit are very rich in vitamin C. You can have an orange or a glass of orange juice in the morning everyday with your breakfast so as not to miss out on the essential vitamin C.


8. Beef

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If you eat beef then you would love to know that beef is very rich in zinc. And so it is known to provide a better long term eye health.  Other varieties of meat like chicken and pork are also rich in zinc buy nit as much as beef.


9. Eggs

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They are very healthy and are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Substantiate amounts of vitamins C and E, and zinc can be obtained by including eggs in your diet.


10. Sweet Potatoes

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Sweet potatoes are rich in beta carotene, a substance mainly found in carrots and other colorful (red/orange) fruits and vegetables that are responsible for their rich and bright appearance. They are also a good source of the antioxidant vitamin E and keeps you and your eyes healthy.


› Eye Care Routine

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When you age, your organs seem to become weaker and lose their efficiency, and eyesight is no exception to this law. When you grow older and your eyesight fades, you become vulnerable to diseases, cataracts, glaucoma, and macular degenerative eye disorders. If you want to improve your eye health, here are 10 simple changes you need to make in your daily routine:

  • Don’t leave those sunglasses at home! Just like how you use them for style and to good, you unknowingly are protecting your eyes from the very harmful UVA and UVB rays. Exposure to these rays might damage your eyes in ways you surely want to prevent. It causes the degeneration of muscles and cataracts. So it is advised that you invest wisely. Pick the ones that block at least 90% of these rays.

  • Avoid rubbing your eyes so much. They are very sensitive and prone to infections related to vision. You should consider washing your hands before touching your eyes.

  • Blink Blink Blink. Usually, when we are too much into the work, we forget to blink. This makes our eyes dry which causes dry eye syndrome. So again, blink!

  • If you are a lens user then here’s an advice for you. Maintain extra hygiene because you are more vulnerable to eye infections. This is because you are in contact with your eyes a lot. Make sure no germs are passing through your fingers to your eyes. Wash your hands while handling lenses.

  • Catch on those extra hours of sleep because staying up late causes eye pain. Always be sure to sleep undisturbed for at least 6 to 8 hours everyday.

› 6 Most Important Tips for Healthy Eyes

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Let us have a look at 6 most important tips to keep your eyes healthy and improve your vision. Follow these tips regularly and you will enjoy healthy eyes along with better vision.


1. Eat Real (Right & Healthy)

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Do you know that the food on your plate decides your health overall? As a part of your healthy diet, you should include foods that are rich in antioxidants, like vitamins A and C, leafy green vegetables and, fish. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help prevent age-related vision issues such as macular degeneration, and cataracts.  To get all these nutrients, you should fill your plate with:

  • Spinach, kale, and collard are a few green leafy vegetables.
  • Oranges and other citrus fruits or juices
  • Salmon, tuna and other oily fish.
  • Oysters and pork

High-fat diets may create deposits that block blood flow in the arteries. Due to the small size of the blood vessels that supply them the eyes are particularly sensitive to this.


2. Quit Smoking

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This makes you more likely to have cataracts, injury to your optic nerve, and macular degeneration, among many other medical problems. If you’ve just tried to kick the habit before you began anew, keep on to it. The more often you try to quit, the greater the chance of success. Ask your health care provider for support.


3. Wear Sunglasses

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Sunglasses don’t only make you look cool but also protect your eyes from the sun’s UV rays. Choose both UVA and UVB protected sunglasses. Wearing a hat with a brim will also significantly reduce the amount of UV radiation that slips around the side of your sunglasses. It’s still a good idea to wear double filter shades.


4. Don’t Strain Your Eyes!

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Staring at your phone or computer screen for too long may cause:

  • Eyestrain.
  • Blurry vision.
  • Eyes may become dry.
  • Trouble focusing at a distance.
  • Neck, back and shoulder’s pain.

5. Get a Good Night’s Sleep

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When you get the sleep you deserve, you can feel the difference. You’ll look great, you’ll be performing at home or work and good rest will support your eyes health. You should sleep for at least 6 to 8 hours undisturbed so as to provide the time your eyes and brain need for proper relaxation.


6. Wash Your Hands

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It’s so essential to keep your hands clean when it comes to your eyes, especially if you’re a contact lens wearer. When rubbing your eye and before inserting a contact lens in or replacing it wash your hands with a bar of mild soap and dry with a lint-free towel. Many bacteria and germs that come from your hands can lead to eye infections like pink eye.


Conclusion

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The eye is a jewel in the body. That is why it is important to keep them protected. Choices in your lifestyle and daily tension will cause wrinkles, redness, dryness, puffiness and dark circles. That can also cause serious problems and lead to vision loss. No, I don’t intend to threaten you. I just want to tell you what will happen if you don’t care for your eyes properly. Incorporating a pair of routines mentioned above into your everyday routine is all it will take to look after your health. These are not difficult or challenging but provide you healthy eyes and improve your vision drastically.

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