How to improve eyesight || Top 5 foods for healthy eye

How to improve eyesight || Top 5 foods for healthy eye

Many people have their eyesight weak in this 21st century, this is because the technology is upgrading day by day with introducing us with the new products, which people are willing to buy.

We see children wearing specs. This problem is very common among teenagers.  Most of the teenagers have their eyes weak, this may be caused by some serious problem or because of the excessive use of technology.

Some of the other most common reasons include poor lighting conditions, too little sleep, allergies, reading for long periods, or any other activity which includes an intense focus of the eyes. 

Although, we can’t correct our vision without professional help, that we may need to get regular eye checkups to prevent injuries or illnesses that could harm our vision.

Many people also believe in myths that can improve your eyesight without glasses or contacts, but you can only improve your eyesight naturally by doing regular exercises for your eyes and eating good nutrition and diet.

How to improve eyesight || Top 5 foods for healthy eye

How to improve eyesight

Keep reading further for more ways you can improve your vision.

Eat a balanced and healthy diet

A nutritious diet can help you enhance your vision and also slow down age-related vision loss. A diet rich in antioxidants and vitamins A, C, and E will be beneficial to your eyes. Leafy vegetables, fish, and carrots can aid in maintaining your eyes healthy. Include these food items in your regular diet, and you will see changes within a few weeks. You can also consult your doctor about this and can do as suggested by him.

Exercise regularly

You might know that type-2 diabetes can cause damage to the tiny blood vessels in the eyes, which is more common in overweight or obese people. So maintaining a healthy weight and doing exercise can help your body and your eyes as well. You can read this article if you need some tips on weight loss. Physical fitness can enhance your oxygen flow to your eyes and blood circulation as well. 

Wear protective eyewear

Research has studied that the most common visual issues for young adults are related to stress and injuries to the eyes. Wearing sunglasses with UV protection whenever you go out in the sun, that will keep your eyes safe from harmful rays from the sun. Protect your eyes with appropriate eyewear, whether you’re working in your garage, playing racquetball, or doing some science experiment in your school. 

Take a break from screen time

It is a well-known fact that spending a lot of time looking at a screen will affect your eyes and cause pain and stress. If you are working at a computer for a very long time, this will cause strain on your eyes. That is why you need to take a break from your work every 20 minutes. That is called the 20-20-20 rule, which means you should stop looking at your computer for 20 minutes and look at something 20 feet away for 20 seconds. This will help you prevent digital eye strain and neck tension.

Quit smoking

Smoking can cause the risk of many physical health issues, including your skin, hair, teeth, and about every body part that includes your eyes, too. Smoking can include the risk of optic nerve damage, macular degeneration related to age, and cataracts, which can negatively harm your vision. So just quit your smoking habit and avoid cigarettes, because the longer you can avoid them, the more your blood vessels will benefit and inflammation will ease off throughout your eyes and also give you many health benefits.

Top 5 foods for healthy eye

First, watch what you are currently eating in your regular diet, then start including some following food items to your diet to get the nutrients for your eyes:

Leafy green vegetables:

These are a good source of eye-friendly vitamin C and are also rich in both lutein and zeaxanthin. Spinach, broccoli, peas, kale, and avocados are a good source of leafy green veggies. 

Citrus fruits and berries:

Vitamin C is an antioxidant to fight age-related eye damage, and citrus fruits are rich in it. Oranges, lemons, berries, and grapefruits may reduce the risk of cataracts and macular degeneration. 


The rich source of omega-3 fatty acids is fish, so eating them offers you a higher level of omega-3. If you are vegetarian and don’t eat seafood, then you can get good supplements that contain black currant seed oil or flaxseed oil. Tuna, salmon, trout, sardines, and mackerel are some fish that contains the most beneficial levels of omega-3.

Whole grains:

Vitamin E and zinc are found in whole grains that can help promote your overall eye health. These may include, brown rice, whole oats, pasta, and whole-wheat.

Nuts and legumes:

Nuts like pistachios, almonds, and walnuts are rich in vitamin E and omega-3 fatty acids, whereas legumes like kidney beans, lentils, and black-eyed peas are a good source of zinc and bioflavonoids that can protect the retina of your eyes. 

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