What Everybody Should Know About Foods For Eye Health – Catwalk Eyewear




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What Everybody Should Know About Foods For Eye Health

What Everybody Should Know About Foods For Eye Health


The eyes are one of the most critical organs in the body, and it is essential to ensure that it is well maintained to have good eyesight even in old age.

Truth be told, as you grow older, the eyes will start getting weaker but do you know that you can reduce the rate at which the eyesight depreciates when adequate care is given to the eye? Even when old, your vision will still be performing its duty perfectly. Besides following necessary procedures for keeping the eyes safe,

https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes like wearing sunglasses and a hat, which helps protect the eyes from UV rays and sunburn, food plays a significant role in keeping the eyes healthy.

Research carried out by The Age-Related Eye Disease Study (AREDS), revealed in 2001, made us know that there are some nutrients like zinc, copper, vitamin C, vitamin E, and beta-carotene can assist in reducing the risk of you having age-related deterioration of the eye conditions by almost 25 %. When further research was done, it was agreed that omega-3 fatty acids copper, zeaxanthin and lutein are very crucial to the health of the eyes.

Unfortunately, vision cannot be enhanced generally, and there is no way to rectify vision conditions such as nearsightedness, farsightedness, astigmatism, or presbyopia. However, these eye defects can be remedied with the aid of glasses, contact lenses, or refractive surgery.

Dietary change can help improve decreased vision caused by Macular degeneration. In addition, macular presentation responds well to nutritional changes without using glasses and contact lenses. 

What Are The Vitamins Needed For An Improved Eyesight


To maintain excellent eye health, you must consume some vitamins; a deficiency of these vitamins will hurt your eye health.  

Vitamin A 


When talking about vitamins that are good for vision, vitamin A is a vital nutrient for the eyes. While several vitamins can help with your vision, vitamin A is incredibly beneficial.

Vitamin A is a component of rhodopsin, a protein in the eyes that lets you see in low light. In this regard, retinol is taken up by retinal cells to make a pigment called rhodopsin. Rhodopsin is used by the rod cells in the eye to allow vision in low light. 

Vitamin A plays a critical role in your vision by keeping the cornea. The cornea is the outer coating of your eye, and vitamin A helps keep it clean. 

The deficiency of this vitamin is not common in developed countries, and when left unattended, it leads to an ailment known as xerophthalmia.

Xerophthalmia can be described as an advanced eye disease initiated by night blindness. Persistent vitamin A shortcomings can dry out your tear ducts and eyes, eventually softening your cornea and progressing to permanent blindness.

Vitamin A may also help protect against other eye diseases. For example, several studies have shown that a diet high in vitamin A may be associated with a reduced risk of cataracts. 

Therefore food good in vitamin A is good for eyesight, like a carrot.

Vitamin E

Vitamin E is a powerful antioxidant that can slow the progression of macular regression. A lot of eye ailments are related to oxidative stress. When there is an imbalance between the antioxidants and radicals in the body, it is known as oxidative stress.

Vitamin E helps protect your eye cells from damage caused by free radicals, which are hazardous molecules. 

Vitamin C 

The eye requires a high proportion of antioxidants. Due to the high amount of radicals produced by the body, Vitamin C helps send off these radicals and reduces the risk of having cataracts. 

Vitamin B

We have numerous types of vitamin B, and researchers have made us know that most of them are beneficial to eyesight. Vitamin B12 and Vitamin B6 help in reducing the risk of having macular degeneration. 

Omega-3 Fatty Acids

Other vitamins beneficial for vision are omega-3 fatty acids; they contain long-chain omega-3 fatty acids such as EPA and DHA, which positively affect eye health. The eye's retina encompasses immense proportions of DHA, which helps retain eye function. These fatty acids are also an essential part of the brain and eye development, meaning that children with DHA deficiency may have problems with their eyesight.

Researchers have informed us that  omega-3 supplements can help people with dry eyes.

Ten Best Foods For The Eye 

  1.  Fish 

Many fish are rich in omega-3 fatty acids, especially oily fish. A fish is said to be fatty if it contains oil in its intestines and body tissues. 

Fatty fish comprises the necessary fatty acids needed by the body, precisely omega-3s. Omega-3s are a fraction of every cell membrane, which plays a crucial function in every cell in the body.Omega-3s are effective for dry eye,  meibomian gland dysfunction and macular degeneration.

Some fishes that comprise maximum profitable proportions of omega-3 fatty acids include tuna, Salmon, trout, sardine and anchovy.

  1.  Sweet Potato

Sweet potatoes are high in beta-carotene, which helps slow down the progress of macular degeneration. In addition, when sweet potato is consumed, the body converts beta carotene to vitamin A, which helps in minimising the chance of eye infection. Besides vitamin A, sweet potatoes are also rich in vitamin c and lutein. 

  • Green leafy vegetables

  • Green vegetables are rich in zeaxanthin and lutein, and they are also a good source of vitamin C

    Kale, spinach, and collard greens are examples of green vegetables that are rich not only in vitamins C but also contain vitamin E. In addition, they also possess zeaxanthin carotenoids and lutein. 

  • Carrots

  • Carrots are another source of vitamin A and beta-carotene. Vitamins play a significant part in vision. It is an element of a rhodopsin protein that helps the retina absorb light.

    The vitamins available in vegetables can contribute to the improvement of your overall eye health. For example, the beta-carotene in carrots is converted to vitamin A, an essential nutrient for the eye to be healthy. Extreme deficiency of Vitamin A might later lead to blindness. 

    1.  Nuts and legumes

    Nuts are rich in omega-3 fatty acids and are also high in vitamin E, which helps protect your eyes from age-related damage. 

    The protein in nuts is high and has a good amount of fibre. In addition, handfuls of nuts are extremely rich in antioxidants, such as almonds and hazelnuts.

    Nuts can be gotten from most grocery stores. Some standard nuts that are helpful to the eye include walnut, Brazil but, lens cashew etc.

  • Beef

  • Beef is rich in zinc, which is linked to better long-term eye health. Zinc can help slow age-related vision loss and macular degeneration.

    The eye contains high levels of zinc and a network of blood vessels around the retina. 

    1. Seeds

    Like nuts and legumes, seeds are another source of necessary fatty acids. Whole grains are rich in omega-3 fatty acids and a rich source of vitamin E. Seed is an alternative for people who don't consume fish. 

    Sunflower seeds are very rich in vitamin E, which benefits the eye. Other seeds that are recommended are chia seeds and linseed. Getting seeds is straightforward because they are usually available at the grocery store. 

    1.  Citrus Fruit

    Citrus is a rich source of vitamin C, which is an antioxidant needed by the body to aid in the prevention of age-related eye damage.

    This is one of the most common sources of natural vitamin C. Citrus can also be bought easily at almost any grocery store, and citrus fruits include lemon, lime, orange, and Grape.

    1.  Eggs

    If you wish for healthy eyesight in old age, then the egg is one of the things you should consider. It has high lutein and zeaxanthin, which reduces the risk of you having age-related diseases. Eggs are also rich in Vitamin E,  Vitamin C and zinc.

  • water

  • Having all the necessary vitamins and nutrients in your food is enough to keep your eyes healthy while drinking sufficient water. There must be adequate water intake to give the body vital fluid necessary for the body to work perfectly, which includes your eye. In addition, drinking enough water can prevent dehydration and dry eye systems.  

    Other Eye Tips To Improve Your Eyesight

  • Quit Smoking

  • Smoking increases your risk of cataracts; it damages the optic nerve and causes macular degeneration. Therefore, you must do your best to quit if you smoke as. It might not be easy at first, but if you want to preserve your eye till old age, you should be determined to quit as soon as possible. 

    • Always make use of sunglasses. 

    Exposing your eyes to dangerous UV rays is very bad for your eyesight. The UV rays from the sun cause temporary and permanent damage to the eyes, so you should use sunglasses capable of blocking 100% UV rays. In addition, you can opt for polarised lenses as it helps in reducing glare. 

    • Wear protective gear if necessary 

    When you find yourself in a place where you must use protective gear, make sure you do. For example, if you are welding, ensure you wear your mask because the glare from the machine can lead to cataracts if the eyes are exposed to it. Likewise, if you work with dangerous chemicals or are involved in sporting activities that require protecting your eyes, please do.https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes

  • Be careful of contact lenses.

  • Contact lenses should be used at the stipulated period given to you by the doctor. It is also essential to wash your hands thoroughly before inserting and removing your contact lens, as this will reduce your risk of eye diseases. 

  • Maintain blood sugar levels.
  • Over 90% of blindness influenced by diabetes is avoidable. Get help from your healthcare team for help in setting a goal for you in controlling your blood sugar. 

    • Know your family medical history. 

    Find out about your family's eye health history from your family members. Knowing if someone in the family has been diagnosed with an eye condition is imperative. This information will help you prepare and maintain your eye health as you can try your best to reduce the risk of having the same eye defect. 

    Warning Signs Of Eye Health Issues 

    There are some things you must not take lightly concerning your eye health. When having a defect in your eye, the possible symptoms you might experience are 

    • periodical  changes in visual clarity
    • seeing deformed images
    • seeing floaters or glow in the field of vision
    • decreased peripheral vision


    Maintaining eye health is not only about wearing a hat and  sunglasses to prevent UV rays. In addition, you must make sure that you are eating healthy food. The eye is one of the essential sense organs, and your goal is to maintain it throughout your lifetime.

    Eating various diets such as nuts, vegetables, fruits, meat, and egg and drinking enough water will help you maintain good eyesight. Other dangerous acts also should be avoided, such as smoking and overuse of contact lenses. People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

    People with vision dilemmas or very restrictive diets should talk to an eye health provider about the right foods to prevent damaging their eyes.  

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