Balanced nutrition is a key component of maintaining eye health. If you feel like your diet isn’t covering the essential eye health bases mentioned above—in particular lots of fruits, green leafy vegetables and foods rich in omega-3 fatty acids (like fish)—there are a few science-backed vitamins you may consider taking in supplement form (or by increasing foods containing these vitamins in your diet). Show Antioxidants, such as vitamins A, C and E. The lens and retina suffer from oxidative damage and stress as we age due to ultraviolet (UV) light exposure and other hazards. Studies show these vitamins can protect against oxidative stress—an imbalance between antioxidants and free radicals in your body. Additionally, research notes Vitamins C and E to be protective against age-related macular degeneration (AMD) in combination with zinc , according to a study in the Archives of Ophthalmology. Foods rich in vitamin A include fortified foods, such as breakfast cereals, leafy green vegetables like spinach and kale, yellow and orange vegetables like carrots and sweet potatoes, tomatoes, eggs, beef liver and fish oils, among others. The recommended daily amount (RDA) of vitamin A in adults is 700 micrograms for women and 900 micrograms for men. Foods rich in vitamin C include citrus fruits like oranges and grapefruits, other fruits and vegetables such as broccoli and tomatoes, and foods fortified with Vitamin C, such as TK. The upper limit of vitamin C intake in adults per day is 2,000 milligrams. Vitamin E rich foods include vegetable oils, especially wheat germ, sunflower and safflower oils, green leafy vegetables like spinach and kale and certain fortified foods, such as some breakfast cereals. The RDA of vitamin E for adults is 15 milligrams. Zinc, when combined with certain antioxidants, is shown to protect against the progression of AMD and is also important in maintaining retna health. Foods rich in zinc include almonds, cashews, beans, oysters, chickpeas and dark poultry meat, and RDA of zinc in adults is 11 milligrams a day for men and 8 milligrams a day for women. Carotenoids, in particular lutein and zeaxanthin, are associated with a lower risk of developing cataracts and AMD. Parsley, spinach, kale and egg yolks are all rich sources of lutein and zeaxanthin. Omega-3 fatty acids, such as those found in fish, benefit eye health. In fact, One study included in Nutrients shows that people eating fish high in omega-3 fatty acids at least once per week are at a lower risk of developing early onset AMD. Foods rich in omega-3 fatty acids include fish and certain oils, such as flaxseed oil. As it’s not produced by the body, Omega-3 is considered an essential fatty acid and must be obtained from diet or supplementation. Before adding a vitamin or supplement to your wellness routine, speak with your health care provider to determine what might be right for you as well as to ensure proper dosing. featured partner offer  Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services Most adults start developing eyesight issues between their mid-40s and early 50s, particularly when reading and working on computers. Poor vision at close distances is one of the most common vision challenges between the ages of 40 and 60. However, this is a normal change with the eye’s ability to focus and may progress with time. At first, you may have to hold reading materials far away to see them. With time, you may have to remove your glasses to see reading materials up close. Under dim lighting, print newspapers and restaurant menus may appear blurred. Your vision may improve if you wear prescription glasses or contact lenses. But, if you want to do more to improve your vision, there are other ways to do so. In this article, we explore eight ways to improve your vision over 50. 1. Eat for your eyesEating carrots is good for your vision. Although it may sound cliché, it’s not entirely wrong. Carrots are rich in vitamin A, an essential nutrient for vision. However, vitamin A isn’t the only vitamin that promotes healthy eye function. Make sure that you include foods rich in vitamin C, vitamin E, copper, and zinc to your diet. As you get older, macular degeneration can become your biggest challenge. Antioxidants can help reduce macular degeneration. As such, eat foods such as eggs, pumpkins, carrots, dark leafy greens, and sweet potatoes. Fish is also great for your eyes. Coldwater fish such as mackerel, wild salmon, and cod are rich in DHA, a fatty acid that strengthens cell membranes, including those in your eyes. 2. Exercise for your eyesSince eyes have muscles, they could use some exercises to remain in good shape. Eye exercises are great when done in the morning, when your eyes feel tired and before retiring to bed. If you’re consistent for a month, you may start noticing a difference. Begin by warming your eyes for five seconds with warm palms. Do it three times. Rolling your eyes isn’t just an expression of annoyance, it can help your eye muscles too. Look up and circle your eyes about ten times in both directions. To sharpen your focus, hold a pen at arm’s length and focus on it. Move the pen closer slowly until it’s about six inches from your nose. Redo this process ten times. 3. Full body exercise for visionExercising for at least twenty minutes a day is healthy for your entire body, including your eyes. Improved blood circulation is beneficial to the small blood vessels in the eyes as it removes harmful substances that may have been deposited. Exercise doesn’t have to be intense. In fact, a brisk walk is enough. 4. Rest for your eyesClosing your eyes for just a few minutes is helpful. You can do this once an hour or many times when you’re hard at work. And if your job involves sitting in front of a computer or reading, closing your eyes can be refreshing. As simple as it sounds, this exercise can protect your eyes from over exertion or fatigue. 5. Get enough sleepResting your eyes for a couple of minutes isn’t enough. Your body requires regular, restful sleep. Any doctor will inform you about the importance of sleep for your health and wellbeing. When your body gets enough rest, your eyes become renewed. If you engage in intense visual activity such as working on a computer or reading a book, short breaks go a long way in helping your eyes, as it gives them a chance to rest. 6. Create eye-friendly surroundingsPlenty of things that surround us everyday can be bad for the eyes. For instance, sitting for long periods of time in front of a computer, getting swimming pool chlorine water in your eyes, using dim lighting when reading, and fluorescent lights can degrade your vision. Look out for these conditions and do all you can to reduce exposing your eyes to them. 7. Avoid smokingApart from being unhealthy for many reasons, smoking can contribute to blindness. Smoking can increase your chances of developing cataracts and can cause age-related macular degeneration (AMD). Additionally, smoking can reduce the number of antioxidants that are beneficial to your eyes. 8. Have regular eye examsMost people wait until they experience eyesight problems to get eye exams. Sometimes, that can be too late. Getting eye exams early can help diagnose problems before they become severe. In fact, most vision defects can be corrected when detected early. Regular vision exams can help by:
ConclusionBeyond 50, vision can be challenging. However, it can be improved with a good lifestyle, healthy nutrition, and regular eye checkups. Sources
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We've created this simple guide to educate and help you better understand the types of lenses and wide assortment of lens options that are available. Can I improve my eyesight naturally?Can Eyesight Be Improved Naturally? Unfortunately, eyesight cannot be improved naturally and there is no way to change a refractive error, such as myopia, hyperopia, astigmatism, or presbyopia. These types of visual conditions can be treated with glasses, contact lenses, or refractive surgery.
How can I regain my 20/20 vision naturally?Anyone can take advantage from these easy and achievable applications:. Cold Water Therapy: This easy to do therapy is appreciated by millions as anyone can do it without any reluctance. ... . Eye Massage & Exercise: ... . Best Foods For Your Eyes: ... . Quit Smoking: ... . Get Sufficient Sleep At Night: ... . Make Best Use of Eyeglasses:. |
Is it possible to improve eyesight naturally?
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