In summers, it is a great task to stay healthy, hydrated and refreshed. However, even bigger is the task to ensure the health of our eyes. Eyes are extremely sensitive organs. Excessive exposure to sun, dehydration and improper or no intake of required nutrients can cause serious damage to our eyes in summers.
Therefore, it is the time we draw our attention towards creating a diet which includes all the required nutrients for ensuring us the health of our eyes. Nonetheless, unlike most diets – this one can be really admirable. For everything we may love to eat from fruits to fish, may be included in our diet. It is so, as they possess the nutrients which are favourable for the health of our eyes. Let’s have a look at the list.
1) Summer fruits and Vegetables
Oranges, as well as other summer fruits and vegetables, are a rich source of vitamin A, Vitamin C, and Beta-Carotene. Fruits such as orange and pineapples are rich in Vitamin C content. Also, pumpkin, mangoes, carrots, etc. possess a great amount of Vitamin A and Beta-carotene. All the three nutrients are magic formulas for healthy eyes and a sharp vision.
Berries are the refreshing addition we need in our diet. Consumption of all sorts of berries in the form of salad, a yoghurt flavour, or a smoothie can provide us with loads of nutrients needed for healthy eyes. Blueberries and Strawberries are rich in Vitamin C content & Raspberries consists of a perfect blend of all necessary nutrients, namely Vitamin C, Vitamin E and Omega 3-fatty Acids.
3) Green Vegetables
Green and leafy vegetables are must eats if we wish to combat summer eye problems. From Spinach to Avocados, all of these vegetables include everything from Vitamin C to Beta Carotene.
Spinach possesses all the right amount of Lutein, beta-carotene, and vitamin C. Other than this, Broccoli, Bell Peppers and Avocados are also rich in the given nutrients and Vitamin E too. Therefore, this summer, make it a habit of including green vegetables in almost everything we cook Or, keep a salad all time ready to chunk on it during our snacks time.
Fish are a great source of Omega 3 Fatty acids. Fatty acids are actually a wonder substance for healthy eyes, skin, and brain. Consumption of Fatty acids reduces the risk of eye problems such as Macular degeneration, dry eyes, etc. Fish such as salmon, sardines, trout, etc. are highly rich in omega 3 fatty acids and Vitamin E. Therefore, we should definitely include a delicious fish and salad recipe in our diet for at least once or twice a week.
5) Nuts and vegetable oils
Various Nuts, seeds, and vegetable oils are also a rich source of Omega 3 Fatty acids and Vitamin E. So, if a person does not prefer to eat fish and meat than soybeans, flaxseeds, flax oil, and nuts can be the substitutes in our diet. Including Flaxseeds, Nuts such as hazelnuts and almonds, or cooking with sunflower oil, cottonseed oil or flaxseed oil can give us the right amount of fatty acids and Vitamin E required to keep our eyes healthy.