The eye is undoubtedly one of the most important organs of the human body as it is responsible for sight by adjusting the amount of light that gets in, focusing on objects both far and near, and producing continuous images which get instantly transmitted to the brain, which forms the basis through which seeing is ensured.
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Considering the important role played by the eye, it is only normal that a lot of attention is paid to it. However, many times, certain factors including ageing often sets in and vision could be affected as a result. While in many cases, problems with eyesight occur due to eye strain or ageing, imbibing a healthy lifestyle can help to significantly reduce the risk of eye problems.
Dietary choices represent one of the healthy lifestyles that are known to help significantly reduce the risk of eye problems. According to Zawn Villines of Medicalnewstoday, the result of a study carried out by the Age-Related Eye Disease Study (AREDS), found that nutrients such as zinc, copper, vitamin C, vitamin E, and beta carotene may reduce the risk of age-related decline in eye health.
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Other studies found that other nutrients such as omega-3 fatty acids, lutein, and zeaxanthin are all needed for good eyesight. Therefore, to avoid age-related decline in your eye health, what are some of your best dietary options? According to Medicalnewstoday, some of the food items that can help make your eyes sharper and clearer as you age include the following:
1. Fish
Fish are highly valued and desirable for obvious reasons; they are delicious and boast an impressive nutrient profile. Many fish are rich in omega-3 fatty acids, one of the recommended nutrients for better vision. Oily fish such as tuna, salmon, trout, herring, sardines, and mackerel are particularly of high value thanks to their rich omega-3 fatty acids content.
2. Nuts and legumes
Nuts and legumes are also healthy dietary choices that should be consumed more for healthy eyesight as they are rich in omega-3 fatty acids and vitamin E, two important nutrients that are known to help protect the eye from age-related damage. To achieve this, increase your intake of nuts and legumes such as walnuts, Brazil nuts, cashews, peanuts, and lentils.
3. Citrus fruits
Vitamin C is another important nutrient for a healthy eye as it is considered an antioxidant alongside vitamin E, with both nutrients important if age-related eye defects would be avoided. Fortunately, the likes of fruits such as lemons, oranges, and grapefruits are all vitamin C-rich foods whose intake can considerably make your eyesight better.
4. Leafy green vegetables
Two other important nutrients when it comes to eye health are lutein and zeaxanthin. Fortunately, apart from being rich in those two essential nutrients, leafy green vegetables such as spinach, kale, and collards are all also rich in vitamin C and this makes them one of the best go-to food items for good eye health.
5. Carrots
Carrots are incredibly healthy and their high vitamin A and beta carotene content make them a good food for eye health. Their orange colour is because of their beta-carotene, while vitamin A is a component of a protein called rhodopsin which aids seeing by allowing the retina to absorb light.
6. Beef
Beef is often demonised but it is rich in zinc and this makes it difficult to neglect it when it comes to eye health. This is because zinc is linked to better long-term eye health by delaying age-related sight loss and macular degeneration. Apart from beef, you can also derive an ample amount of zinc from meats such as pork and chicken breast.
7. Eggs
Eggs have a high content of many essential nutrients including zinc, lutein, zeaxanthin, vitamin C and vitamin K.
8. Water
Surprisingly, water makes this list but it is worth noting that water is vital to all life processes and in the same vein, is also vital to eye health. Increased intake of water can help to prevent dehydration which could lead to dry eyes.
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