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World Sight Day: Healthy Foods For Good Eyesight

By Shabana
6 foods to keep Eyes health and Glasses free (चश्मा नहीं लगाना तो रोज खाएं ये 6 चीजें )| Boldsky

Eyes are important sensory organs which let us see and observe the world around us. They are extremely important as they provide 3D images of our surroundings for us to make sense of the world.

The human eye is a perfect sphere. The lens is located at the front of the eye which allows the light to pass through it. The light rays from the lens fall on the retina, which is located at the back of the eye.

The retina is full of light sensitive cells. When light falls on them, it is converted into electrical signals and passed to the brain through the optic nerve and that is where the image is processed.

The eyes are very delicate and should be taken care of. Nowadays, due to heavy reliance on electric gadgets, more and more people are experiencing blurred vision.

This happens when the image is either formed in front of the retina or behind it. The brain then processes a blurred image which is very difficult to make sense of. Glasses are most often the simple solution to this problem.

Nowadays, more and more people are experiencing blurred vision due to constantly staring at electronic screens. Computers, TV and smartphones are the number one reason behind vision problems.

Though the problems can be corrected through glasses, you have to live with wearing them for the rest of your life.

A healthy diet and a good lifestyle will help keep your eyes healthy. There are a few foods which will keep all your eye problems away. Make sure to include these in your diet.


Leafy Green Vegetables

Leafy greens are our best friends for life. They contain a host of anti oxidants like lutein and zeaxanthin which lower muscular degeneration. They also make the eye muscles stronger and resistant to infections.



We have been hearing it from our childhood that carrots are good for your eyes, and indeed they are. They are home to beta-carotene that helps maintain eye health and keeps it running smoothly. They also prevent the eyes against sun damage. (Time to dig into that lip-smacking gajar ka halwa, you all!)


Whole Grains

Whole grains have a lower glycemic index which reduce muscular degeneration and age-related eye problems. These grains prevent blood pressure and diabetes, which are the main causes of vision blurring/loss , eliminating the root cause of the problem.


Citrus Fruits

Citrus fruits like lemons and oranges are full of vitamin C, which is a very powerful anti-oxidant. It keeps the eye in good condition and helps prevent the wear and tear of the eye muscles. Studies have found that vitamin C also keeps our vision sharp.



Nuts contain another eye friendly stuff called omega-3 fatty acids. They help in reducing eye-related diseases. The vitamin E present in them reduces the chances of cataract and degeneration of the eye muscles.


Fish Oil

People who do not include fish in their diets can have fish oil capsules. Fish oil is also rich in omega 3 fatty acids which makes the blood vessels of the eyes stronger. It is also known to enhance brain power, which leads to better vision. Certain fatty acids help in proper flow of intraocular fluid, which prevents dry eyes.


Sunflower Seeds

These tiny seeds sure do pack a punch. Sunflower seeds are rich in vitamin E and zinc which help to keep our eyes healthy and away from diseases. The oil obtained from these seeds is rich in carotenoids which help in the prevention of cataracts.



Tomatoes are rich in vitamin A and C. Adding tomatoes to your diet every day helps protect your eyesight and loss of vision.



Legumes comprising of kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc. Adding these foods to your daily diet helps in lowering the risk of developing macular degeneration as well as cataracts.



Several studies have shown that eggs are good for one's eyesight. Eggs, especially egg yolk contains lutein, zeaxanthin and zinc that helps to reduce macular degeneration.

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