A person with normal eyesight would have nothing to know in the way of Impressionism' unless he was in a blinding light or in the dusk or dark.

John Singer Sargent

Your eyesight is probably the most important of your five sense organ. Your eye health often goes hand-in-hand with your general health but some healthy diets and lifestyles are especially important for the eyes.

For most people, the eyes are the most attractive part of a person and a major attractive component of a human. Ladies with deep hazel eyes and luscious lashes or bright blue eyes can make an impression when they come into any occasion. But it's one thing to have sexy and enticing eyes and a completely different thing to have healthy eyesight.

Individuals with a family history of poor eyesight or retinal health problems often have the belief that they are destiny to face these problems at some point in their adult life. However, a recent study has shown that not all eye issues are genetic. One's diets and lifestyle can also impact on their eye health.

In today's article on Superprof, we will be showing you some of the effects of a balanced diet on one's eyesight and practical suggestions on how to keep your eyes sight healthy with good foods and great lifestyles.

Foods for healthy eyes
Ideal foods for the eyes. Source: Getty Image

Great Foods for Healthy Eye-Sight

Eating good is good business! A balanced diet that contains all the necessary ingredients are great for keeping the eyes healthy. As the saying goes, a carrot every day keeps the doctor away. This is true since carrots come with beta-carotene in them.

The importance of good nutrition cannot be overemphasized when one is working towards keeping the eyes healthy. It's important, therefore, to eat fruits and vegetables always for healthy living and eyesight. The diets and lifestyle choices we make have a huge impact on our eyes, although you might not have put great thought to it!

Human eyes require lots of nutrients such as vitamin A, vitamin C, and other essential nutrients to help them to function optimally.

Our lifestyle also plays a role in eye health and eyesight. Being exposed to pollution, working in harsh weather, putting on too much makeup, or exposing the eyes to UV rays can damage some vital parts of the eyes causing eye conditions and problems.

To keep the eyes healthy at all time, it's important to eat foods filled with certain nutrients such as omega-3 fatty acid, beta-carotene, lutein zinc, and vitamin C and E. These nutrients help to keep the eyes safe from age-related eye problems such as macular deterioration and cataracts. To be able to determine the quantity or average daily dietary intake level of certain foods to be consumed, look up the Recommended Dietary Allowance (RDA).

A balanced diet that can help to keep the eyes healthy should consist of

  • Carrot, butternut squash, and sweet potatoes
  • Oily fish sources such as tuna, mackerel, herring, salmon, trout, anchovies, and sardines
  • Oysters and pork
  • Nuts and legumes such as walnuts, lentils, Brazil nuts, peanuts, and cashews
  • Seeds high in omega-3 such as chia seeds, hemp seeds, and flax seeds
  • Vitamin C-rich citrus fruits such as oranges, lemons, and grapefruits
  • Leafy green vegetables such as spinach, kale, and collards

Other sources of meal to consider includes beef due to its richness in zinc that helps delay age-related sight loss and macular degeneration. Egg is also an excellent source of lutein and zeaxanthin

Meal Prepping
Ideals for Meal Prepping. Source: Pinterest Image

Meal Prepping

Meal prepping is simply the act of preparing a meal or recipe, then portioning it out to create grab-and-go meals for later. It is convenient, efficient, reduce waste, and reduces the temptation to eat outside your plan (whether the plan is a diet or a budget). Since we live in a fast pace world, we might not have the time to cook meals that are good for our eyes, three times every day.

Superprof will be showing you some recommendations to follow for your meal prepping if you are not comfortable wearing glasses or going under the scissors for an operation.

  • Select a convenient day for your meal prep: It could either be Friday or Sunday. But make sure that it's a day that you will be chanced to prepare a meal
  • Pick the meals that you wish to cook: Ensure that you pick meals (breakfast, lunch, and dinners) that are rich in antioxidants and vitamins A, C, and E
  • Package the meals in an air-tight container and store: Ensure that you buy BPA free plastic and containers that are microwaveable.

Great and Healthy Recipes to Choose From

More than 50 million Nigerians are continuously suffering from macular degeneration that can lead to blindness as a result of the degeneration of the retina. But luckily for us, one can take care of or correct this eye problem through proper dieting. This can be supported by eating healthy recipes that are rich in omega-3 fatty acids, zeaxanthin, lutein, carotenoids, and vitamins A, C, D, and E, zinc, and carotenoids, as stated by AMDF (American Macular Degeneration Foundation (AMDF).

Since we have seen how to meal prep, it is important to understand some of the benefits of healthy eating and meal recipes that can lead to better vision and eye health.

Here are some great recipes for great eye health that you can choose from

  • Carrot cumin soup
  • Chicken with mushrooms and thyme
  • Green Eggs and Ham Frittata
  • Easy Salmon Cakes
  • Spicy udon noodles
  • White bean soup with kale
  • Macaroni and cheese with carrots
  • Banana, blueberry, and pomegranate smoothie

You can search how to prepare some of these meals if you are not conversant with their preparation as the recipes are available at MenJournal as cited above.

Regular Consumption of Vitamins

It's a proven fact that a daily dosage and supplements filled with vitamins are good for the improvement of one's vision and the prevention of eye problems such as cataracts. Vitamin A is believed to protect one from blindness while vitamin C plays a vital role in preventing glaucoma.

Types of Vitamins and Capsules for the improvement of the Eyes

A recent study from AREDs (Age-Related Eye Diseases Study) shows that the following capsules and supplements are good for overall eye health and optimal performance

  • Omega-3 fatty acids
  • Zinc
  • Lutein and Zeaxanthin
  • Vitamin B1 (Thiamine)
  • Vitamin C

These supplements and vitamins are great for the improvement of your eye's health.

Exercise and your Eyes
There Are Benefits of Exercise to the Eyes. source: iStock Image

Exercise and your Eyes

Studies have shown that regular exercise helps for healthier eyes and vision. It shows a connection between regular exercise and reducing risks for several common eye ailments such as cataracts, glaucoma, and wet age-related macular degeneration. We all know that exercise is good for one's health –toning up or slimming down or to just stay healthy.

You may not know that exercise can also help to preserve your vision. A healthy diet and regular exercise are two of the most important steps you can take to lower both.  Studies have shown that cardio exercise helps to increase the flow of blood to the optic nerve and the retina. With this overall eye, health and vision can be greatly improved and most beneficial to individuals suffering from glaucoma.

Therefore, it is advisable that you "Get out there and get active"

Relationship between Type-2 Diabetes and Eye Diseases

Diabetic eye disease is an eye problem that mostly affects people with diabetes. These conditions include diabetic macular oedema, diabetic retinopathy, cataracts, and glaucoma. To overcome these challenges, a healthy lifestyle is important for individuals suffering from type-3 diabetes. The key to avoiding or managing these problems is to simply live a healthy life.

Ensure that you manage your blood glucose, cholesterol, and blood pressure, quit smoking if you do, eat healthy with a daily intake of eye care supplements and ensure that you exercise regularly.

Suggestions for your Eye's Health

Protecting your health goes a long way to keeping your eyes healthy!

You must make healthy choices at all times in other to stay strong. Always keep in mind that healthy habits like eating well and being active can lower your risk for diseases and conditions that can lead to eye or vision problems, like diabetes or high blood pressure.

Here are some tips for healthy eyes and visions

  • Eat healthy foods: Make sure you eat plenty of dark, leafy greens such as spinach, kale, and collard greens. You should also eat fish that are high on omega-3 fatty acids such as tuna, salmon, and halibut
  • Get active: Being physically active helps you stay healthy.
  • Quit smoking: You need to know that smoking isn't just bad for your lungs — it can hurt your eyes, too! It increases the risk of diseases like macular degeneration and cataracts — and it can harm the optic nerve.
  • Wear sunglasses: Ensure that you protect your eyes from direct sunlight by wearing sunglasses. Make sure that you put on sunglasses that prevent 99 to 100 percent of both UVA and UVB radiation.
  • Wear protective eyewear: Put on safety glasses and goggles for some activities such as during some sporting programs, doing construction work, or doing home repairs.
  • Give your eyes a rest: Staring or working with a computer for a long time can wear-out your eyes. Make sure that you give rest to your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.
Eye defect
Types of Eyes related Problems. Source: Getty Image
  1. Cataracts: This is the clouding of the lens that prevents a clear and sharp image to be produced. This clouding results in blurred images.
  2. Age-related macular degeneration (ARMD): This eye-related problem is seen as a degenerative condition of the macula (the central retina). It is caused by the hardening of the arteries that nourish the retina.
  3. Glaucoma: Glaucoma is a disease caused by increased (intraocular pressure) IOP usually resulting from a malfunction in the eye's drainage system. If left untreated can result in a permanent loss of vision.

You can also read up about the benefits of nutrition on the

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I am a professional Freelance Content writer with a Bachelors Degree in Business Management and a Masters Degree in Strategic Management. I am a member of several international organizations, including ISMN and NIM. I have a strong flair for writing as a lecturer. I utilize these skills to ensure my contents meet the global standard.