5 foods that can improve your eyesight
Illustrative photo (Freepik)
Maintaining eye health can be achieved through five beneficial foods that contain substances that help prevent eye diseases and through getting rid of harmful habits.
Habits that harm your eyes
Frequent eye rubbing
Rubbing puts unnecessary pressure on your eyes and can lead to scratches on the cornea. If you rub your eyes over a prolonged period, it may result in serious eye diseases.
Moreover, rubbing your eyes transfers germs from your hands, which can cause infections like pink eye.
If your eyes itch, use a cold compress to relieve the irritation.
Too much screen time
Both children and adults spend several hours a day on digital devices.
As a result, many people suffer from what's called digital eye strain, which causes headaches, blurred vision, dry eyes, and irritation. Additionally, spending too much screen time before bed can make it difficult to fall asleep.
To ease digital eye strain, follow the 20-20-20 rule. Every 20 minutes, take a 20-second break.
Not wearing sunglasses
Before going outside, you should always grab sunglasses to protect your eyes from UV rays. Ensure that your shades provide UV protection from 99 to 100% and never look directly at the sun.
Moreover, the lack of sunglasses increases the risk of eyelid and surrounding skin cancers, as well as eye cancer itself.
Smoking
It's long been known that smoking causes heart disease and lung cancer. In addition, this harmful habit can lead to macular degeneration, cataracts, glaucoma, and other eye conditions.
Poor nutrition
The human body needs vitamins and minerals to stay healthy. Foods rich in vitamins C and E, zinc, and omega-3 fatty acids protect both your eyes and overall health.
It’s also important to drink plenty of water every day. Dehydration can lead to dry, red, and itchy eyes.
Beneficial foods for eye health
Fish rich in Omega-3
According to dietitian Olga Bezuhla, fish, particularly fatty varieties like salmon, mackerel, sardines, and trout, are an excellent source of omega-3 fatty acids.
These healthy fats help reduce the risk of developing macular degeneration, which is one of the leading causes of vision loss in older adults.
Nuts and legumes
The expert noted that nuts, such as almonds and walnuts, as well as legumes like beans and lentils, are rich in vitamin E, zinc, and antioxidants.
Vitamin E protects the cells in the eyes from free radicals caused by environmental factors like pollution and sunlight. Omega-3 fatty acids also promote the health of the eye’s cell membranes and can relieve dry eyes.
These foods help protect eye cells from damage.
Citrus fruits
Fruits like oranges, grapefruits, and lemons contain vitamin C, which is a powerful antioxidant. It helps protect your eyes from oxidative stress and reduces the risk of developing cataracts.
This vitamin is a strong antioxidant that supports the health of blood vessels in the eyes.
Leafy greens
Greens like spinach, kale, and broccoli are rich in lutein and zeaxanthin—carotenoids that help protect your eyes from harmful UV rays.
These substances also contribute to improving vision in low-light conditions.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
