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Eat These Foods To Improve Night Vision

By Arijita Ghosh

Does 'dark' seem 'darker' to you? Do you have difficulty in walking or driving on the streets at night? Do you face problems in watching TV in the evening? Do you have a blurry vision, especially during night-time?

If you are thinking of answering in the affirmative to some or all of these questions, then you might be suffering from a night vision problem/night blindedness/nyctalopia.

Also Read: 10 Best Home Remedies For Eye Problems

Night vision problem has various causes associated with it. The most common ones are as follows:

Vitamin A deficiency, specifically in children.

Retinitis pigmentosa, heredomacular degeneration, congenital stationary night-blindedness, etc, that are present from birth/childhood. In this case, dietary supplements, low vision aid devices, genetic counselling, etc, might be helpful.

Intraocular pressure causing low illumination/reduced night vision (easily detected during an eye check-up).

Diabetes, especially among working individuals, may also cause night vision problems.

Certain types of cataract can cause difficulty in night vision. In such a case, consult an eye specialist and follow his/her suggestions.

Also Read: Why To Have Carrots In Your Diet?

However, the most important question is, “What to eat to improve night vision?” Well, no matter how much we hate fruits, vegetables and fish, the fact that eating healthy can help improve your eye sight can not be denied.

Finding the right type of food, which is both eye-sight-friendly as well as taste-bud-satisfying, is not such a daunting task. So, let us look at a few such types of food that can help treat your condition.


1) Add Green Vegetables To Your Diet:

Leafy green vegetables, including spinach, sprouts, cabbage and beetroot, enrich the body with vitamin A, which in turn helps protect the cornea (the surface of the eye) and improves night vision. Prepare a salad or add these vegetables in a soup or stew.


2) Keep Night Vision Problems At Bay With Vitamin C-rich Fruits:

Blueberries, blackberries, strawberries, raspberries, pomegranate, grapes, kiwi fruit, pineapple, guava, etc, are powerhouses of vitamin C, which reduce the risk of developing macular degeneration and cataracts. Prepare fruit salads, or extract fruit juices or prepare milkshakes, and consume these in any season.


3) Snack On Dry Fruits:

Do you want to know of the healthy snacks that help improve your night vision? Dry fruits are what you need in your snack-pack. Almonds, apricots, walnuts and dates are rich in omega-3 fatty acids and vitamin E, which are both essential for a good night vision and an overall eye health.


4) A 'Cereal Meal':

Oats, millets, barley, etc, are cereals that are not only stomach-satisfying but are also eye-sight-friendly. A wholesome meal of fortified cereals can definitely solve your query about, "What to eat to improve your night vision?"


5) Drink Less Caffeine And More Of Green Tea For A Better Night Vision:

Researches say that excessive consumption of caffeinated coffee can put us at a higher risk of developing exfoliation glaucoma, whereas green tea consumption could benefit the eye against oxidative stress, as it is rich in vitamins C, E and catechins.


6) Drink Milk:

Milk, which is rich in vitamin D, helps to improving night vision, especially in females; and studies say that females with the highest levels of vitamin D are less likely to develop age-related macular degeneration, one of the causes of night-blindness.


7) A "Fishy" Diet Improves Night Vision:

Fishes like salmon/Indian Rawas/Indian mackeral, sardines, tuna, etc, containing omega-3 fatty acids help protect from both macular degeneration and dry-eye syndrome, thus proving to be one of the best foods to improve night vision. Also, eat oysters, shellfish, etc, that contain zinc, as zinc works hand-in-hand with vitamin A in improving nocturnal vision.


8) 'Carry A Carrot':

Bright orange vegetables like carrots can really help you see in the dark clearly, as they have beta-carotene, which is converted by the body into vitamin A. Other best foods to improve night vision, which are high in beta-carotene and also vitamin C, include sweet potatoes, squashes and pumpkin.

Now that you know as to what to eat to improve your night vision, add certain other important things like eye exercises, sunglasses (for protection from the harmful sun's rays) and a good night's sleep to your daily routine to help you have a better and more beautiful "sight at night".

Read more about: night blindness foods vision
Story first published: Monday, April 25, 2016, 21:30 [IST]
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