The modern lifestyle means spending a lot of time on the digital screen. And because our eyes tend to get overworked, we put ourselves at risk of developing common eye disease such cataracts, age-related macular degeneration disease, glaucoma, dry eyes and so on.
Apart from focusing on a balanced lifestyle and to keep in moderation when it comes to the use of digital devices, in order to maintain a healthy eyes, we also needs to keep a healthy diet and consume more foods that are beneficial to our eyes.
Just like every other organ in your body, your eyes require certain nutrients to be able to function properly and heal themselves. Be warned, the health of your eyes should not be taken for granted, as once the damage is done, it is usually permanent and irreversible.
There are many choices when it comes to healthy vision foods. Now we all know carrots have a indisputable reputation for enhancing eye health, but did you know there are other foods beyond that? Here the ones that are best for your eyes and can easily be incorporated into your diet for healthy vision.
Kale is extremely rich in lutein, zeaxanthin and beta-catotene — all important nutrients for the eyes. Lutein and zeaxanthin are found in high concentrations in your macula and retina, and it helps protect your central vision and aid in blue light absorption.
Both have been linked to lower the risk of cataracts and macular degeneration disease. The best way to take is to eat it raw in your salad, or slightly steamed without high heat, as the heat will damage the lutein and zeaxanthin and affect reduce it’s efficacy.
Egg yolks are one of the best sources of lutein and zeaxanthin, along with lecithin, zinc and carotenoids. The bioavailability is higher than the plant source as well. Therefore, it is actually recommended to eat 1 egg per day to maintain healthy eyes. Try to use poach or hard boil eggs to avoid cooking the egg in high heat.
Astaxanthin is produced by the microalgae Haematococcus pluvialis, and is also found in salmon or shrimp. In fact, consuming foods high in astaxanthin is what gives salmon its naturally bright red colour.
Astaxanthin, is a very powerful antioxidant and studies have shown that it has protective benefits against a number of eye-related problems. As it crosses the blood-brain barrier, astaxanthin can easily cross into your eye area bring the antioxidants right to your eyes. You can also consume astaxanthin in a supplement form.
Black currants contain some of the highest levels of anthocyanins (dark purple pigment from the skin) found in nature — approximately 190-270 milligrams per 100 grams — which is far more than that found in even bilberries.
They're also rich in essential fatty acids, lending added support to their anti-inflammatory properties. Latest studies found that blackcurrant contains 4 types of unique anthocyanins that are specific to eye health. These help to promote blood circulation on the eye area and stimulate the generation of rhodopsin (cells of the eyes), and protect against the free radical damage on the eyes. You may also consume it through a juice or in a form of supplement.
5. Goji berries
Goji berries have a lot of health benefits and also contains a high amount of antioxidants including lutein, zeaxanthin and beta-carotene, making it one of the best superfoods for the eyes.
In traditional Chinese medicine, goji berries are given to the older people to prevent macular degeneration. Modern science also has confirmed with multiple studies that goji berries significantly increase antioxidant levels by 57%, which may be useful in the prevention of macular degeneration in elderly. Goji berries can also be snacked on everyday for the extra health benefit!