3rd, September 2019 | Oh Jinna
Top 17 Most Beneficial Superfoods to Maintain Good Eyesight
Our sense of sight is as important as all the other senses in the body. Our world is filled with colors, patterns, and shapes that comes alive vividly with a pair of good vision.
That is the reason why taking care of our eyes must be part of our daily health goals.
Good thing, there are a lot of superfoods to maintain good eyesight.
In this article, you’ll get to know the various and familiar superfoods that are good for your eyes.
Taking Care of Your Eyes
According to the World Health Organization (WHO), around 1.3 billion of people worldwide suffers from some form of visual impairment.
Fortunately, experts consider approximately 80% of all these vision impairments as avoidable.
While you cannot prevent all the eye diseases there is, it is uplifting to know that there are simple steps that you can take to reduce your chances of vision loss in the future.
Check out this list of superfoods to maintain good eyesight:
1. Ginkgo Biloba
Ancient healers thought of this herb to be an ancient remedy to protect the retina of the eye and improve the blood flow to the eyes.
Aside from that, it also protects you from eye problems such as macular degeneration and glaucoma due to its abundant antioxidant properties.
It also neutralizes free radicals and has a potential to reduce risk of retinopathy. The recommended daily dosage for this is 120mg only.
2. Fennel seeds
The nutrients and antioxidant content of the fennel seeds help slow down the risk of cataracts and promote healthier eyes.
Fennel seeds are mostly used in Indian cuisines and are called by ancient Romans as “the herb of sight”.
To benefit from this superfood, you can add a cup of almonds, fennel seeds and sugar then grind this to a powder.
Consume one tablespoon of the mixture and drink a glass of milk before going to bed. For excellent results, repeat this routine for 40 days.
3. Amla (Indian gooseberry)
Indian gooseberry, known as Amla, is a yellow-green fruit popular in the Indian culture. It is also known as a powerful Ayurvedic remedy for improving eyesight.
Moreover, it is one of the best sources of vitamin C and is rich with antioxidants and other powerful nutrients which can improve your eyesight.
Amla ensures proper growth of capillaries and it maintains healthy retina cells. improves the functioning of retinal cells and promotes healthier capillaries.
The best thing about Amla is that its benefits are not just from the fruit. The leaves and barks also have a large amount of tannins.
Tannins help cure puffy eyes and dark circles by shrinking the blood vessel and stiffens the skin around the eyes.
To get most of this superfood, mix a few spoons of Amla juice to half a cup of water.
Drink these two times a day, in the morning and evening. You can drink the juice and add some drops of honey.
4. Wild asparagus
Ancient medicine often refers to wild asparagus as an excellent herb for improving eyesight. Wild asparagus improves the overall health of your eyes.
This herb has the ability to promote healthier and longer life of the eyes.
For this, mix equal units of the herb with honey and then add to a cup of milk. Drink the concoction three times a day for a few months.
5. Liver cod oil
Cod liver oil is the oil extracted from the livers of Atlantic cod. It is commonly taken as a dietary supplement and is packed full of nutrients.
It is one of the best sources of omega 3 fatty acids (EPA and DHA), and it contains relatively high amounts of vitamin A and vitamin D.
Cod liver oil is a great source of omega-3 and vitamin A, both of which may protect against vision loss from inflammatory eye diseases like glaucoma and age-related macular degeneration (AMD).
6. Almonds
Omega 3 fatty acids, vitamin E and antioxidants in almonds naturally improve your eyesight. They also help you improve memory power and concentration.
For this you can either have almonds as is or prepare a paste of soaked almonds and drink it with a glass of milk.
Do this every day for a few months, till you see some improvement.
7. Bilberries
The bilberry plant, a low-growing shrub is most commonly used to make jams and pies.
But it has more benefits than that, bilberries are well-known to promotes eye health.
Due to the anthocyanosides, bilberry is widely used to improve night vision or vision handicaps in low light, decreasing vascular permeability and capillary fragility.
It also provides protection from glaucoma, cataracts, and macular degeneration.
Eat one half cup of fresh, organic bilberry fruit or take supplements. Take about 160 mg of bilberry twice per day, three times per week.
8. Wild Rose Tea
Tea is not only beneficial to the skin, but it is also good for the eyes. A certain type of tea, called the wild rose tea, is commonly referred to as the vision tea.
It’s a natural source of vitamin C, B1, B2, A, and K. Moreover, wild rose tea is rich in calcium, iron, organic acids, and magnesium.
A cup of wild rose will enhance blood flow to your eyes.
9. Coriander
Coriander seeds are good for the eyes. You can even make a natural eye wash from whole coriander seeds that helps to prevent vision disorders like blurry vision, eye strain, redness and inflammation of the eyes.
Aside from that, you can use it as an eye drop to fight numerous eye problems.
Just soak some seeds overnight, sieve the solution and use it as an eye drop.
10. Carrots
Carrots are a pretty common superfood for the eyes. It is packed with beta-carotene which is converted by the body to vitamin A and also contain lutein compound which protects the retina from macular degeneration.
Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.
To improve your eyesight naturally, especially night vision, you should add carrots to your salads.
You can also drink one glass of carrot juice early in the morning.
11. Eggs
What’s more special about egg is that it contains zeaxanthin, an antioxidant that protects the eyes from UV rays.
In addition to that, eggs play a crucial role in preventing the eyes from developing cataracts and eggs are also good for cellular regeneration.
Adding more eggs in your diet is essential for good vision. It is recommended to consume one or two whole eggs a day, either boiled, poached, or soft-boiled.
12. Fatty fish
Fatty fish are rich sources of omega-3-fatty acids. According to several studies, omega-3 fatty acids may help protect the eyes from dry eye syndrome and macular degeneration.
Aside from that, it also help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.
Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.
13. Avocados
Avocados also contain a high amount of lutein that reduces macular degeneration and prevents eye diseases such as cataract.
Eating avocados regularly can help sharpen your eyesight and reduce the strain in your eyes.
But, be careful of eating too much avocado as it can also lead to weight gain.
14. Spinach
When you consume adequate amount of spinach can help the corneas healthy.
Spinach are packed with antioxidants that can help the eyes detect contrast better.
Also, this green leafy vegetable is packed with antioxidants (lutein and zeaxanthin) which shield your eye from bright light damage.
Adding spinach to your diet is fairly easy. You can make a green smoothie from raw spinach or cook it with olive oil.
15. Milk and yogurt
Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A.
Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver.
Zinc also helps with night vision and prevents cataract.
16. Kale
Like spinach, kale has been reported to provide eye nutrients as well. It is also loaded with vitamins, minerals, dietary fiber, and lutein.
Lutein helps prevent light and oxidative damages and protects the eyes from age-related macular degeneration and cataract.
The antioxidant found in kale is also found within the eye and helps create sharpness.
When the antioxidant is low—brought on by smoking, poor diet, and exposure to UV light—vision may appear blurry or with a glare.
17. Bananas
Researchers found that banana consumption helps improve vision and wards off vision-related ailments, the same properties that give fruits their bright colors also work to improve eyesight, and bananas contain these beneficial compounds too.
Furthermore, this compound is converted into vitamin A, which can be useful for individuals with a vitamin A deficiency.
FINAL TAKEAWAY:
Now that you are familiar with the superfoods to maintain good eyesight, you can easily get them the next time you’re out grocery shopping.
You can search for recipes that can incorporate some of these foods altogether in one meal and you’ll surely reap the best benefits for your eyes.
Share this Image On Your Site
REFERENCES:
https://doctor.ndtv.com/eyes/ayurvedic-remedies-natural-remedies-eyesight-top-7-ayurvedic-remedies-to-improve-eyesight-1859254
https://wabisabitea-kyoto.com/green-tea-skin-benefits/
https://wabisabitea-kyoto.com/23-greatest-superfoods-for-2017/
https://www.medicalnewstoday.com/articles/321226.php
One response to “Top 17 Most Beneficial Superfoods to Maintain Good Eyesight”
Leave a Reply
You must be logged in to post a comment.
[…] Also Read: Superfoods For Our Eyes […]