Share
Monsoons mean an increased risk of air and waterborne diseases that can cause several infections in the body, attacking its immune system. One such infection is conjunctivitis or red eye which can cause extreme pain, irritability and discomfort. Eye health can get seriously effected while combating red eye and if the infection is bacterial, it can be extremely stubborn to treat. Taking care of overall eye health is important not only for staving off these painful disorders but also for fortifying vision, reducing macular degeneration and strengthening corneas.
There are some foods rich in beta carotene, antioxidants and other nutrients which can boost eye health, reduce the risk of night blindness and combat the damage caused to the retina due to excessive exposure to UV rays. These foods can be easily incorporated into your diet to promote eye health even as they work towards strengthening the immune system and promoting overall wellness. Read on below to know about some superfoods that can be added to your diet to boost eye health:
Carrots
Carrots are rich in beta carotene which is converted into vitamin A when absorbed by the body. This vitamin works towards preventing serious damage or infections to the eye and reduces the tendency to develop eye infections. Carrots also help to keep the pupils healthy, luminous and bright.
How to consume: Slice carrots into juliennes and add them to a bowl of raw salad during lunch. You can also add grated carrots to a cheela recipe made for breakfast.
Salmon
Rich in Omega-3 fatty acids, fish like salmon and tuna work wonders towards supplying the eyes with nourishing properties that contribute to the overall visual development. Salmon and other fatty fish also work towards reducing the risk of dry eyes and boost vision.
How to consume: Have grilled salmon with a slice of lemon, lightly seasoned with salt and pepper along with a side of curry and fresh salad, as a complete meal.
Oranges
Having oranges for boosting eye health is a no brainer. Oranges contain high proportions of vitamin C which is not only useful for flushing out toxins from the body but can also keep the eyes away from age-induced macular degeneration. The vitamin E content in this citrus fruit also helps to keep eyes free of infection.
How to consume: Well, peel an orange and eat it! You can also add oranges to chicken salad for lunch or squeeze fresh orange juice at home and have it unsweetened for breakfast!
Eggs
Adding any kind of protein to your diet will have tremendous impact on boosting overall growth and development. Additionally, eggs or chicken breast contain vitamin A, lutein and zeaxanthin which safeguard corneas and lower the chances of developing cataracts. The zinc in eggs also helps eyes to see better at night.
How to consume: Have a scrambled egg or an omelette for breakfast. You can also up your protein intake by having a boiled egg at lunch every day.
Nuts And Seeds
Rich sources of Omega-3 fatty acids, nuts and seeds are excellent for maintaining eye health. Walnuts and almonds contain vitamin E which can help in inhibiting degeneration and guard the eyes against bacteria and toxins that can attack healthy tissues.
How to consume: Add nuts and seeds to your trail mix and simply have them as a mid-morning or afternoon snack.
Strawberries
Gorge on strawberries whenever they are in season as much for their taste as for their health benefits. Strawberries can prevent dryness, help to combat vision defects and ward off the development of cataracts. This citrusy fruit can also help the eyes to combat with the damage caused to the retinas due to excessive exposure to UV rays.
How to consume: Wash strawberries thoroughly before adding them to your fruit platter. You can also have chocolate covered strawberries as a slightly more indulgent snack.
Dark Chocolate
Recent studies have indicated that dark chocolate can help to boost visual clarity and contrast sensitivity thereby promoting overall eye health. Additionally, dark chocolate is an antioxidant that helps to prevent radical cell damage and inhibit the effect of toxins and bacteria on the eyes.
How to consume: Have a piece of dark chocolate after lunch or as a mid-morning snack. Make sure you are having a chocolate that is upwards of 70% cocoa.
Sweet Potatoes
This complex carbohydrate has numerous nourishing properties. It is rich in vitamin E and beta carotene and low in glycaemic index which makes it a superfood that fortifies eye health without putting too much pressure on the digestive system. The vitamins in sweet potatoes help to protect the eyes from oxidative damage and strengthen retinas.
How to consume: Make sweet potato subzi or curry or simply have boiled sweet potatoes with lentils, doing away with simple carbs like wheat roti or rice.
Spinach
Have spinach in monsoons only if you find a good bunch and wash it thoroughly before use. Spinach contains zeaxanthin which boosts the health of retinas and promotes healthy functioning of the corneas. The fibrous food is also good for ridding the body of harmful toxins and staving off infections.
How to consume: Boil spinach and have it with a light seasoning of salt and pepper, or make it into soup for a one-dish meal option.
Red Pepper
Add red peppers to your diet for their properties which help to reduce macular generation and the development of cataracts induced by an advancing age. Red peppers also reduce oxidative stress and keep away infections especially during humid climes.
How to consume: Add red peppers to stir-fries or tossed salad with generous helpings of crushed paneer and light seasonings.
