Failing eyesight is often believed as an inevitable result of aging. Nonetheless, with a healthy lifestyle, the imminence of developing severe eye conditions can be significantly minimized. According to a study conducted in 2001, nutrients like copper, vitamin C, vitamin E, zinc, and beta carotene, etc. can help in reducing the risk of eye health-related to age by 25 %. A follow-up on this study was conducted in 2013 and found that lutein, zeaxanthin, and omega-3 fatty acids can also help in reducing the risk of age-related eye diseases.
There are countless foods that can be incorporated into the plant-based diet you follow. Many vegan foods provide good amounts of omega-3 fatty acids, vitamin E, vitamin C, beta carotene, copper, etc. which will provide better eye health. Discussed below are five of the plant-based food that can aid in enriching eye health.
This popular citrus fruit is packed with several healthy nutrients, including vitamin C, which is very important for your eye health. Studies have shown that vitamin C, which is present in many fruits and vegetables is very helpful in maintaining healthy blood vessels. Vitamin C is capable of fighting cataracts and it can combine with other vitamins and nutrients to prevent age-related macular degeneration. Orange juice is a very common summer drink.
Rightly considered a superfood, kale is packed with several healthy minerals, nutrients, and vitamins. Studies have found that including kale in your plant-based diet is very beneficial for your eye health. The antioxidants – lutein, and zeaxanthin contained in kale help prevent severe eye conditions like cataracts and macular degeneration that manifest with age. You will get around 11.4 mg of lutein from just a 100-gram serving of kale. Many vegans these days eat kale as snack chips. Apart from kale, leafy greens like spinach and collards are rich in vitamin C and antioxidants like lutein and zeaxanthin.
Carrots are well-known for their numerous health benefits. Many studies have shown that carrots can help in improving your eye health effectively. In addition to vitamin A, carrots contain beta carotene that can help in protecting the surface of your eye from infections and also help in preventing serious eye conditions. You can include carrots in your salads. They are also the main ingredient in many Indian dishes.
Like most nuts, almonds are very rich in several nutrients that can help in providing several health benefits, including preventing several eye conditions. Almonds are rich in vitamin E that can help in protecting your eye tissues from the damage caused by free radical molecules. Studies have found that vitamin E can help in averting macular degeneration that progresses with age. Just one and a half cups of almonds can provide around 11 international units of vitamin E. Your daily requirement of vitamin E is 12 international units. Peanuts and hazelnuts also contain a high amount of vitamin E, which will help in improving your eye health.
Like nuts, consuming seeds regularly can also aid in enhancing your eye health. Chia seeds, flax seeds, and hemp seeds contain a high amount of vitamin E, the antioxidant that can help in protecting your eye tissues from free radical damage. Additionally, they are abundant sources of omega-3 fatty acids that help in improving eye health. You can easily buy chia seeds and flax seeds from the groceries near you or online stores.
Nutrients That Can Improve Eye Health
Lutein And Zeaxanthin
Both lutein and zeaxanthin are antioxidants and play a major role in protecting your eyes from the harmful effects of blue light. One recent study has found that taking 6 mg of lutein and/or zeaxanthin daily can reduce the risk of age-related macular degeneration.
The dearth of vitamin A can steer to night blindness. This vitamin is vital for preserving photoreceptors, the light-sensing cells of the eyes. If you are a vegan, you may have to take vitamin A supplements because this vitamin is found only in animals.
Omega-3 Fatty Acids
DHA and EPA are the two main long-chain omega-3 fatty acids that help maintain eye health. High amounts of DHA are present in your retina and it helps in maintaining your eye function. One study has found that regular consumption of foods rich in omega-3 fatty acids can help in preventing diabetic retinopathy.
Vitamin C is a potent antioxidant that can help in forestalling free radical detriment. The aqueous humor of the eye contains a high amount of vitamin C than any other body fluids. Studies stand proof of the capability of vitamin C in curtailing the peril of cataracts.
It was found that zinc is involved in the formation of visual pigments present in your retina. That means the deficit of zinc can result in night blindness.
Vitamin E is very important for your eye health because it can help in protecting the fatty acids present in your retina from oxidation.