About 74% of the UK population either wears corrective tools for optical defects or has had laser correction surgery in the past. You might wonder what could be the reason behind optical defects being so prevalent among the UK people. There are only two reasons – unhealthy diets and blue light exposure. While the lockdown has given us enough time to work for a balanced nutritious diet, it has also made us more vulnerable to blue light damage and optical diseases. While wearing prescription glasses is an effective way to block blue rays from reaching our eyes, there are several other measures that you must take to ensure that need to be taken to maintain healthy eyes.
Best foods for eye health
Carrots are a very healthy and nutritious vegetable. It can be eaten raw or cooked. Carrots are one of the best foods that should be eaten to get healthy eyes. It contains vitamin A and beta carotene, which help keep the eyes healthy. Beta carotene is an extremely powerful anti-oxidant. It helps to prevent cataracts, loss of eyesight due to age, etc. Moreover, carrots contain fiber and potassium. These two ingredients are also good for the body. Carrots are cancer-resistant. And if you are thinking of losing weight, carrots can help you. Carrots are an excellent source of the carotenoid beta-carotene that acts as a precursor for the production of Vitamin A. This Vitamin plays an imperative role in enhancing our night vision.
Vitamin C is the key to eye health. It helps in strengthening the blood vessels inside the eye and combating several optical diseases like cataracts and macular degeneration. Citrus fruits like orange store abundant amounts of Vitamin C.
Blueberries are rich in anthocyanins that are known to lower high blood pressure and inflammation apart from strengthening the collagen structure of the retina. They also aid in preventing any blockage in the arteries supplying blood to the retina.
- Bell Peppers
Vitamin A, Vitamin C, Lutein, Zeaxanthin, Beta-carotene – bell peppers store them all. A bowlful of these bright colored bells can give you enough nutrition for the eyes for an entire day.
- Green leafy vegetables
When we have problems, we seek relief from medicines. But many foods have solutions to many problems. Do not neglect the various greens of our country such as spinach, Malabar spinach, taro, bottle guard, etc. Green leafy vegetables are rich in antioxidants. At the same time, it is a very good source of manganese. These help to solve eye problems. Greens help protect the retina of the eye from the sun’s harmful ultraviolet rays. It also helps to improve eyesight. Dark green leafy vegetables like spinach, kale, collard green, are rich in the two major antioxidants for the eyes – Lutein and Zeaxanthin. Both of these are stored in the macula region of the eye and help to absorb blue rays entering the eye.
Kidney beans, black beans, lentils, etc. provide good sources of bioflavonoids and zinc. Zinc is stored inside the eye in abundant quantities as it acts as a shield against high-intensity light damage.
Our eyes house some free radical cells that attack our eye cells and damage the tissues. Omega-3 present in nuts like cashews, almonds, pistachios, and peanuts are able to fight off these unstable molecules and protect our vision.
8. Sweet potatoes:
Sweet potatoes are rich in nutrients. It contains beta-carotene, vitamins-C, E and D. Sweet potatoes are a very important food in eye care. It keeps the eye health good. There is no comparison to keep the eyesight. Most of the nutrients a person needs every day can be found in a medium-sized sweet potato. It contains 26 percent manganese and 40 percent vitamin-C of the daily requirement. And sweet potatoes are not only useful for eye care, but also help prevent bone loss. Sweet potatoes are also very useful in controlling blood pressure.
Preventing blue light damage
- Limit screen time
Try to look for alternatives to screens. For example, you can switch Kindle with paperbacks and get a subscription for newspapers rather than watching online news.
- Follow 20-20 rule
When you have to sit on the screen for long hours, take a 20-second break after every 20 minutes by looking away from the screen.
- Wear blue light glasses
Anti-blue light glasses are the latest revolution in the optics industry that are able to reflect back any blue rays falling on them and thus keeping them from reaching the eyes. You can get an anti-blue light coating added to your men’s glasses or women’s glasses.
- Blink more often
Make a habit of blinking as often as possible, especially when you stare at the screen. Blinking helps to evenly distribute tears inside the eye and thus keeping them moist.
- Use teardrops
Artificial tears are also used to lubricate your eyes. You can put one or two drops twice a day or whenever your eyes feel dry.
- Adjust lightings
Extreme contrast puts immense pressure on the eyes. Keep the brightness of your computer in accordance with your room’s lightings – neither too dim nor too bright.
- Add a humidifier
A humidifier is used to add moisture to the air as it works by sending cold vapors loaded with moisture. You can place a humidifier beside your desk as a humid environment can help to keep your eyes from getting dry.
- Maintain hygiene
Foreign dust particles and makeup residues can act as breeding grounds for bacterias and other germs. Make a habit of washing your eyes with cold water twice a day. Also, keep your blue light blocking glasses clean and scratch-free.
If you have been looking for cheap glasses online, you must check Specscart’s website as they offer a decent variety of styles in premium quality glasses. Most of their products are extremely affordable and get delivered within 2 to 3 days of placing the order.