We often convince ourselves that our failing eyesight is due to eye strain or aging, the reality is a little different. Our eyes are really precious and any unhealthy habits can damage them. There are different forms of nutrients that directly affect our eye health. The hectic lifestyle these days is making people run after things by compromising with their health, taking oral supplements, or getting surgeries done may seem like the easy way out but the health implications that these procedures reflect later on can be seriously disturbing.
Keeping your eyes healthy is as important as maintaining your overall health, you need to be careful with what you eat and how it works for your body. So we have made a list of 8 nutrients that can save your eyes from harmful environmental factors as well as other degenerative diseases but before that, let’s discuss some of the most common eye problems.
1. Night blindness
For some people, it is extremely hard to look for things in the darkness. You often notice that some people are extremely light-sensitive during the night and find it difficult to drive at that time. It’s a condition caused by Vitamin A deficiency and can further cause retinal degeneration.
2. Red eyes
Our eyes have a lot of blood vessels that get irritated due to some allergies or just because of too much rubbing. These kinds of symptoms are also visible in a condition called conjunctivitis, another possible reason may include too much sun exposure. All of these make our eyes appear bloodshot red. Always make sure to seek red eyes treatment.
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3. Dry eyes
This is a condition where your eyes feel too dry and cannot make enough tears. It may even feel like burning and in some cases may cause some sort of vision loss. Avoid using humidifiers if you develop this condition.
4. Diabetic Retinopathy
This form of visual impairment is most common in diabetic patients, Retinopathy is a condition where the blood vessels in the retina get damaged due to excess sugar.
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5. Cataract
In this condition, vision impairment is caused due to clouded eyes. It becomes worse with age and is one of the most common causes of blindness. Other forms of vision problems include Uveitis (inflammation of the Uvea), Presbyopia (a form of blurry vision), Glaucoma, and Retinal Disorders.
8 Nutrients Your Eyes Need in 2025
The risk of developing an eye disease may depend on your genes and age but undoubtedly, diet can heal as well as prevent certain conditions. Here is all that you need to know about what you should take to keep your eyes healthy,
1. Vitamin A
Vitamin A deficiency is the most common cause of vision impairments. This is extremely necessary to maintain the photoreceptors in our eyes and a lack of Vitamin A can cause dry eyes, night blindness, and severe vision problems. Food items that are rich in beta-carotene and Vitamin A include kale, spinach, carrots, egg yolk, and dairy products.
2. Lutein and Zeaxanthin (Macular Pigments)
These yellow carotenoids act as a natural sunblock and is an amazing antioxidant. They protect your eyes from harmful UV radiation as well as blue light. They are usually found as a combination of food items like pistachios, kale, spinach, pea, and parsley.
Also Read: Top 10 Healthy Foods to Control Diabetes
3. Omega 3
Omega 3 fatty acids are extremely important for the healthy functioning of your eyes. It is extremely beneficial for those suffering from dry eyes. A regular dosage of 500mg can keep your eyes healthy and prevent your eyes from diseases. The sources include microalgae and fish.
4. Omega 6
GLA or Gamma-linolenic acid is a rich source of anti-inflammatory properties and can treat severe eye problems. Evening primrose and starflower oil are rich sources of GLA.
5. Vitamin C
Our eyes require antioxidants too. The aqueous humor in the outermost layer of our eye is made up of Vitamin C. It protects your eyes from serious eye problems including Cataracts. Bell peppers, citrus fruits, kale, and broccoli are rich sources of Vitamin C.
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6. Vitamin E
Fatty acids can oxidize but Vitamin E soluble fats are what prevents this from happening. Daily consumption of 7 mg is recommended to keep the eyes healthy. Almonds, Flaxseeds, and Sunflower oil are rich in Vitamin E.
7. Zinc
Zinc is a form of an antioxidant that is needed by our eyes too, a lack of which can lead to night blindness, macular degeneration, and vision impairment. Pumpkin seeds, oysters, meat, and peanut are rich in Zinc.
8. Bioflavonoids
These are extremely helpful to promote better blood circulation and treat allergies. Tea, red wine, cherries, legumes, and soy products are some of the sources of Flavonoids.
9. Castor Oil
For some people, puffy eyes and wrinkles are a part of morning struggles. The best remedy for that is Castor Oil. It has been an age-old remedy because of its anti-inflammatory and healing properties. Castrol oil helps to cure eye problems, like dark circles and wrinkles. Take good sleep and don’t strain your eyes.
1. Vitamin A
Vitamin A deficiency is the most common cause of vision impairments. This is extremely necessary to maintain the photoreceptors in our eyes and a lack of Vitamin A can cause dry eyes, night blindness, and severe vision problems. Food items that are rich in beta-carotene and Vitamin A include kale, spinach, carrots, egg yolk, and dairy products.
2. Lutein and Zeaxanthin (Macular Pigments)
These yellow carotenoids act as a natural sunblock and is an amazing antioxidant. They protect your eyes from harmful UV radiation as well as blue light. They are usually found as a combination of food items like pistachios, kale, spinach, pea, and parsley.
Also Read: Top 10 Healthy Foods to Control Diabetes
3. Omega 3
Omega 3 fatty acids are extremely important for the healthy functioning of your eyes. It is extremely beneficial for those suffering from dry eyes. A regular dosage of 500mg can keep your eyes healthy and prevent your eyes from diseases. The sources include microalgae and fish.
4. Omega 6
GLA or Gamma-linolenic acid is a rich source of anti-inflammatory properties and can treat severe eye problems. Evening primrose and starflower oil are rich sources of GLA.
5. Vitamin C
Our eyes require antioxidants too. The aqueous humor in the outermost layer of our eye is made up of Vitamin C. It protects your eyes from serious eye problems including Cataracts. Bell peppers, citrus fruits, kale, and broccoli are rich sources of Vitamin C.
Also Read: How to Lose Belly Fat Within a Few Weeks
6. Vitamin E
Fatty acids can oxidize but Vitamin E soluble fats are what prevents this from happening. Daily consumption of 7 mg is recommended to keep the eyes healthy. Almonds, Flaxseeds, and Sunflower oil are rich in Vitamin E.
7. Zinc
Zinc is a form of an antioxidant that is needed by our eyes too, a lack of which can lead to night blindness, macular degeneration, and vision impairment. Pumpkin seeds, oysters, meat, and peanut are rich in Zinc.
8. Bioflavonoids
These are extremely helpful to promote better blood circulation and treat allergies. Tea, red wine, cherries, legumes, and soy products are some of the sources of Flavonoids.
9. Castor Oil
For some people, puffy eyes and wrinkles are a part of morning struggles. The best remedy for that is Castor Oil. It has been an age-old remedy because of its anti-inflammatory and healing properties. Castrol oil helps to cure eye problems, like dark circles and wrinkles. Take good sleep and don’t strain your eyes.
Author Bio (Guest Author)
Henna is a health & wellness writer, who firmly believes in Natural remedies and holistic medicine as a primary cure for several diseases. She currently writes for How To Cure, You can read further articles and find out more about natural remedies by visiting How To Cure Website.
Henna is a health & wellness writer, who firmly believes in Natural remedies and holistic medicine as a primary cure for several diseases. She currently writes for How To Cure, You can read further articles and find out more about natural remedies by visiting How To Cure Website.
Frequently Asked Questions (FAQs)
1) How can I improve my weak eyesight naturally at home?
Without corrective lenses or eyewear, it's challenging to restore your 20/20 vision. However, there are surefire ways to improve your weak eyesight or blurred vision naturally at home. We recommend you try the tips given below to strengthen a weak eye:
1) Eat foods rich in antioxidants, vitamin A, Vitamin C, beta carotene, and lutein such as carrots, papaya, broccoli, spinach, strawberries, grapes, blueberries, apricot, etc.
2) Fill your mouth with water and then splash cold water on your eyes 5-6 times
3) Protect your eyes from direct sunlight. Wear protective eyewear
4) Take frequent screen breaks because the prolonged exposure to a computer screen or smartphone causes eye strain
5) Strictly abide by the 20-20-20 rule, which says that you should stop staring at your computer after every 20 minutes, and look at something which is 20 feet away from you for 20 seconds.
6) Rub both palms together briskly for a couple of minutes to create heat and then place them on your eye. You should do this 5-6 times a day.
7) Practice Sarvaang asana (yoga) 2 times a day for around 10-15 minutes
8) Consume one raw amla a day or you can make an amla juice and drink it daily
9) Press the right acupressure points for eyes
10) Avoid walking barefoot and quit smoking
11) Blink more often - It prevents dryness of eyes
2) How can I check my eyesight at home?
If you want to test your eye vision at home, we recommend you try the following:-
1) Download and print the vision chart on a regular 8.5 x 11-inch paper or buy it from your nearby market.
2) Paste the chart on a windowless wall at eye level on a room with adequate lighting
3) Stand ten feet away from the vision chart
4) Cover one of your eyes and start reading the alphabets loudly
5) Ask someone from your family to keep checking which letters you are reading correctly
6) Continue reading till the last line
7) Repeat the process with the other eye
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