In today’s digital age, there is a lot of pressure on our eyes due to more time spending more time in front of computer screen, mobile phone and TV. Due to this, problems like distance problem, blurring and eye tiredness are increasing rapidly. However, regular exercise, right habits and treatment of eye from time to time are necessary, but diet also contributes to the health of the eyes.

To increase eyesight and maintain better, foods rich in certain nutrients should be eaten daily. Let’s know about those foods and nutrients that help keep your eyes strong.

1. Carrots – Best Source of Vitamin A

Carrots are considered superfood for the eyes. It is rich in son carotene, which turns into vitamin A in the body.
Vitamin A is very important for the health of Retina. It increases the ability to see at night and reduces problems like dryness of the eyes.

Consumption of carrots daily can improve your eyesight.

2. Spinach and green leafy vegetables – required for lutein and zexanthin

Leafy vegetables like spinach, fenugreek, green peas are found in antioxidants called lutein and zexantin. Both these elements protect the layers of the eye from UV rays and harmful blue lights.
These elements protect against eye diseases like age- macular degeneration.

Eating green leafy vegetables daily increases both the glow and health of the eyes.

3. Walnuts and Almonds-For Omega-3 fatty acids and vitamin E

Walnuts and almonds are rich in omega-3 fatty acids and vitamin E. These elements repair the eye cells and reduce inflammation.
Omega-3 also reduces your eyes’ dryness (dry eyes) and maintains the inner moisture of the eyes.

Eating a handful of walnuts or almonds during the day keeps your eyes healthy and faster the eye.

4. Orange and Lemon – Great Source of Vitamin C

Orange, lemon, and other citrus fruits are rich in vitamin C, which makes the blood vessels strong and reduces the risk of cataract.
Vitamin C is a powerful antioxidant that destroys free radicals and protects the eyes from the damage caused by age.

5. Fish – Required for DHA

DHA (docosahexenoic acid) found in fishes like Salman, mackerel, sardin is extremely essential fatty acids for the eyes.
It keeps the retinal cells healthy and prevents dry eye syndrome. Eating fish reduces inflammation of the eyes and improves vision.

6. Eggs – Good source of protein and lutein

Egg yolk contains lutein, zexanthin and vitamin A. These nutrients help increase eye light and protect against eye diseases.
Protein present in eggs is essential for eye muscles.

Expert advice

Eat 5 colors of fruits and vegetables daily so that the body can get different types of antioxidants and nutrients.

Drink plenty of water so that the eyes remain hydrated.

Avoid spending more time in front of the digital screen and see away for 20 seconds every 20 minutes (20-20-20 rules).

If there is any problem in the eyes, consult a doctor immediately.

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