10 Superfoods to Boost Eye Health During Monsoons

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Maintaining eye health, especially during monsoons becomes critical to stave off infections and the risk of contracting air and waterborne diseases like red eye. Read on below to know about some superfoods that fortify eye health and ways to add them to your everyday meal plans.

The Risk of Air and Waterborne Diseases

Monsoons mean an increased risk of air and waterborne diseases that can cause several infections in the body, attacking its immune system.

One such infection is conjunctivitis or red eye which can cause extreme pain, irritability, and discomfort. Eye health can get seriously affected while combating red eye and if the infection is bacterial, it can be extremely stubborn to treat.

Importance of Overall Eye Health

Taking care of overall eye health is important not only for staving off these painful disorders but also for fortifying vision, reducing macular degeneration, and strengthening corneas.

Foods Rich in Beta Carotene

There are some foods rich in beta carotene, antioxidants, and other nutrients which can boost eye health, reduce the risk of night blindness, and combat the damage caused to the retina due to excessive exposure to UV rays. These foods can be easily incorporated into your diet to promote eye health even as they work towards strengthening the immune system and promoting overall wellness.

Carrots for Eye Health

Carrots are rich in beta-carotene which is converted into vitamin A when absorbed by the body. This vitamin works towards preventing serious damage or infections to the eye and reduces the tendency to develop eye infections. Carrots also help keep the pupils healthy, luminous, and bright.

Incorporating Carrots into Your Diet

How to consume: Slice carrots into juliennes and add them to a bowl of raw salad during lunch. You can also add grated carrots to a cheela recipe made for breakfast.

Omega-3 Fatty Acids from Fish

Rich in Omega-3 fatty acids, fish like salmon and tuna work wonders toward supplying the eyes with nourishing properties that contribute to overall visual development. Salmon and other fatty fish also work towards reducing the risk of dry eyes and boosting vision.

Including Fish in Your Meals

How to consume: Have grilled salmon with a slice of lemon, lightly seasoned with salt and pepper along with a side of curry and fresh salad as a complete meal.

Oranges for Eye Health

Having oranges for boosting eye health is a no-brainer. Oranges contain high proportions of vitamin C which is not only useful for flushing out toxins from the body but can also keep the eyes away from age-induced macular degeneration. The vitamin E content in this citrus fruit also helps to keep eyes free of infection.

Incorporating Oranges into Your Diet

How to consume: Well, peel an orange and eat it. You can also add oranges to chicken salad for lunch or squeeze fresh orange juice at home and have it unsweetened for breakfast.

Protein for Eye Health

Adding any kind of protein to your diet will have a tremendous impact on boosting overall growth and development. Additionally, eggs or chicken breast contains vitamin A, lutein, and zeaxanthin which safeguard corneas and lower the chances of developing cataracts. The zinc in eggs also helps the eyes see better at night.

Including Protein in Your Meals

How to consume: Have a scrambled egg or an omelette for breakfast. You can also up your protein intake by having a boiled egg at lunch every day.

Nuts and Seeds for Eye Health

Rich sources of Omega-3 fatty acids, nuts and seeds are excellent for maintaining eye health. Walnuts and almonds contain vitamin E which can help inhibit degeneration and guard the eyes against bacteria and toxins that can attack healthy tissues.

Incorporating Nuts and Seeds into Your Diet

How to consume: Add nuts and seeds to your trail mix and simply have them as a mid-morning or afternoon snack.

Strawberries for Eye Health

Gorge on strawberries whenever they are in season as much for their taste as for their health benefits. Strawberries can prevent dryness, help combat vision defects, and ward off the development of cataracts. This citrusy fruit can also help the eyes combat with the damage caused to the retinas due to excessive exposure to UV rays.

Incorporating Strawberries into Your Diet

How to consume: Wash strawberries thoroughly before adding them to your fruit platter. You can also have chocolate-covered strawberries as a slightly more indulgent snack.

Dark Chocolate for Eye Health

Recent studies have indicated that dark chocolate can help boost visual clarity and contrast sensitivity, thereby promoting overall eye health. Additionally, dark chocolate is an antioxidant that helps prevent radical cell damage and inhibit the effect of toxins and bacteria on the eyes.

Including Dark Chocolate in Your Diet

How to consume: Have a piece of dark chocolate after lunch or as a mid-morning snack. Make sure you are having chocolate that is upwards of 70% cocoa.

Sweet Potatoes for Eye Health

This complex carbohydrate has numerous nourishing properties. It is rich in vitamin E and beta carotene and low in glycemic index, which makes it a superfood that fortifies eye health without putting too much pressure on the digestive system. The vitamins in sweet potatoes help protect the eyes from oxidative damage and strengthen the retinas.

Incorporating Sweet Potatoes into Your Diet

How to consume: Make sweet potato subzi or curry or simply have boiled sweet potatoes with lentils, doing away with simple carbs like wheat roti or rice.

Spinach for Eye Health

Have spinach in monsoons only if you find a good bunch and wash it thoroughly before use. Spinach contains zeaxanthin which boosts the health of the retinas and promotes healthy functioning of the corneas. The fibrous food is also good for ridding the body of harmful toxins and staving off infections.

Incorporating Spinach into Your Diet

How to consume: Boil spinach and have it with a light seasoning of salt and pepper, or make it into soup for a one-dish meal option.

Red Peppers for Eye Health

Add red peppers to your diet for their properties which help reduce macular generation and the development of cataracts induced by advancing age. Red peppers also reduce oxidative stress and keep away infections, especially during humid climes.

Incorporating Red Peppers into Your Diet

How to consume: Add red peppers to stir-fries or tossed salad with generous helpings of crushed paneer and light seasonings.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.