10 Best Foods to Improve Eyesight/Vision

 

10 Best Foods to Improve Eyesight/Vision

Hello Friends!

 

Today we will talk about 10 best foods that play vital role in improving our eyesight or vision. We all know that “Vision is the art of seeing what is invisible to others”. Of all the senses, sight must be the most delightful. The human eye is an organ that reacts to light and allows vision. Rod and Cone cells in the Retina allow conscious light perception. The eye is part of the sensory nervous system. Let’s talk about 10 best foods to improve eyesight or vision.

Functions of the Eyes:

1. Light enters the eye through the Cornea.

2. The Iris works like diaphragm of camera. It automatically adjusts the size of the pupil.

3. The Eye lens sits behind the pupil and automatically focuses on close and approaching objects.

4. Retina is the electronic image sensor of a digital camera and convert images into electronic signals and sends them to the optic nerve.

5. The optic nerve transmits the signals to Visual Cortex of the brain and creates sense of sight.

Causes of Weak Eyesight:

1. Glaucoma: Glaucoma means damage to the optic nerve. The main cause of Glaucoma is increasing pressure in eye and this pressure is mainly internal. The main cause of internal pressure is problem with the flow or damage of fluid within the eye.

2. Diabetic Retinopathy: People with diabetes can experience changes in their vision. Diabetes cause blood vessels to develop abnormal branches. 

3. Amblyopia: The visual system fails to develop normally during childhood. It results into blurry vision with both eyes.

4. Retinitis Pigmentosa: It gradually destroys night vision. It leads to night blindness (an inherited disease).

5. Cataracts: A cataract is clouding of part or the entire lens inside the eye. The clouding interferes with light reaching the retina. The causes of cataracts are old age factor, long term exposure to UV radiation (Ultraviolet Radiation), Injury, Disease and Inherited Disorders.

6. Macular Degeneration: This disorder affects the retina. This can cause difficulty reading, a blurry or blind spot in central area of vision.

7. ROP: RoP is Retinopathy of Prematurity occurs in infants who are born prematurely. The main cause is high oxygen level in incubators during neonatal period.

8. Retinal Detachment: In this Disorder the retina separates from underlying layer. Causes are hole in the retina, infection, tumor.

9. Brain Injury: Brain Injury also reduces visual acuity. Symptoms are dizziness, confusion while performing visual tasks, difficulty reading and double vision. Double vision also occurs while sitting in same posture for whole day as it puts pressure on spinal cord.

Vitamin responsible for Eyesight/Vision:

Vitamin A: Vitamin A helps to keep our eyes healthy. It is related to retinol form. ‘Rhodopsin’ in retina is only regenerated when retina is attached to retinol pigmented epithelium which provides retinol.

(Also Read: Vitamin- An Essential Nutrient)

10 Best Foods to Improve Eyesight or Vision:

1. Fennel Seeds (Saunf): 

Fennel Seeds are the key ingredients to improve eyesight. Fennel Seeds are rich in Vitamin C (Ascorbic Acid). Vitamin C improves the health of Blood vessels in the eyes. If we mix fennel seeds with Rock Sugar (Mishri) it will improve our eyesight very fast. It prevents eyes from dryness, watery eyes. When our eyes become dry it affects our vision. Thus fennel seeds are used as an Anti-glaucoma medication.

Nutrients	Values
Vitamin C (Ascorbic Acid)	14%
Fiber	10%
Potassium	8%
Manganese	7%
Copper	7%
Phosphorous	6%
Iron	4%
Calcium	4%
Vitamin B3   (Pyridine-3-Carboxylic Acid)	4%
Magnesium	4%

(Also Read: Which is Best for Health: Natural Seeds or Medicine! (PART-1) )

2. Chia Seeds:

The main Vitamin responsible for vision is Vitamin A (Retinol). Chia seeds are rich in Vitamin A (71%), Omega-3 Fatty acid. These fatty acids improve condition of dry eyes, prevents cataract. Chia Seeds also improve functioning of optic nerve.

Nutrition	Values (per 100 gram)
Vitamin A (Retinol)	71%
Vitamin B1 (Thiamine)	54%
Vitamin B2 (Riboflavin)	14%
Vitamin B3 (Niacin)	59%
Vitamin B9 (Folate)	12%
Vitamin C (Ascorbic Acid)	2%
Vitamin E (Tocopherol)	3%

 

(Also Read: Which is best for Health: Natural Seeds or Medicine! (PART-2) )

3. Spinach: 

 

 

Spinach is rich source of Lutein and Zeaxanthin. These two antioxidants are stored in the Macula. The Macula is a part of Retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and Zeaxanthin absorb blue light. This blue light is harmful to the retina, thus Spinach helps to maintain our vision in long run.

Nutrition	Values (per 100 grams)
Calories	23
Water	91%
Protein	2.9 grams
Carbs	3.6 grams
Sugar	0.4 grams
Fiber	2.2 grams
Fat	0.4 grams

Note: It also contains Vitamin A, Vitamin C, Vitamin K, Iron and Calcium.

 

4. Kale: 

 

 

Kale contains more than twice the amount of Vitamin C. Kale is good for eyesight and age related diseases like Cataracts and Macular Degeneration. Kale contains Cartenoids such as Lutein and Zeaxanthin which promotes vision and health of retina. Lutein and Zeaxanthin are found in visual system.

5. Carrot: 

 

 

Carrot improves our eyesight. Carrots are rich source of Beta Carotene and Lutein. Beta Carotene and Lutein antioxidants prevents eye from damage caused by free radicals. Carrots are rich in Beta carotene and our body converts it into Vitamin A. The Lutein in the Carrot prevents Age Related Macular Degeneration (AMD).

6. Fish: 

Salmon, Sardines, Tuna or Mackerel fish has ability to improve eye health. Fish is rich in Omega-3 fatty acids. Thus it protects eyes from cataract, dry eye syndrome and macular degeneration.

7. Broccoli: 

 

 

Broccoli is rich source of Vitamin A. Broccoli is also rich source of antioxidants like Lutein and Zeaxanthin. Thus Broccoli prevents from blindness called Sulforaphane. This antioxidant helps to filter out ultraviolet lights that can cause extreme damage to retina.

8. Sweet Potatoes: 

Sweet Potatoes are rich in Beta Carotene. Sweet Potatoes are also good source of Vitamin E, Potassium and Fiber. Our body converts Beta Carotene into Vitamin A. Beta Carotene and Vitamin A are absorbed best when eaten with a little healthy fat such as Olive Oil.

9. Green Tea: 

Green Tea is rich in antioxidants. Thus it lowers risk of cataracts and macular degeneration. Green Tea contains Catechins. Catechins is responsible for anti-inflammatory and antioxidant properties. Flavonoids antioxidant in green tea also protects eyes from certain type of glaucoma.

10. Eggs: 

Eggs are rich source of antioxidants. Egg yolks are high in Lutein, a type of carotenoid that fights against macular degeneration. Egg yolks also contain Vitamin A, Zeaxanthin and Zinc. Boiled eggs are also good for healthy eyes.

I hope you will like this article. To maintain healthy eyes eat balanced diet rich in antioxidants, Vitamin A and C, green leafy vegetables, fish and eggs, have enough sleep. Do exercise regularly because exercise improves blood circulation, improves oxygen level to eyes and removes toxins from body.

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