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Simple ways to protect your eyesight

Simple ways to protect your eyesight

Published on October 3, 2019

One of the best ways to take care of your eyes is to take care of the rest of your body. Healthy choices with diet, sleep patterns, and exercise, as well as seeing the doctor for regular checkups and practising good hygiene, can keep your body and your eyes in good shape.

The only method for improving your vision is the use of corrective measures like laser surgery or prescription eyewear if you suffer from astigmatism or myopia. The shape of your eyes is what determines your level of refractive error and that cannot change with exercises or eye training.

Measures to keep your eyes safe

Keep in mind that healthy habits like eating well and being active can lower your risk for diseases and conditions that can lead to eye or vision problems, like diabetes or high blood pressure. Follow these tips for healthy vision:

  1. Wear sunglasses with UV protection when you are out in the sun to keep the harmful rays from diminishing your eyesight.
  2. Wear eye protection when doing any activity that could potentially lead to an eye injury.
  3. Take breaks from screen time. If you spend a lot of time looking at the screen, such as a computer or smartphone, take a break and look 20 feet away every 20 minutes for 20 seconds at a time. This can help to prevent digital eye strain, which can cause eye fatigue, headaches, neck tension, and decreased vision.
  4. Get regular eye check-ups done. An eye exam can help diagnose potential issues right away and aid in maintaining eye and vision health.
  5. Don't smoke. Smoking can increase the risk for many physical health issues, including optic nerve damage, macular degeneration related to age, and cataracts — all of which can negatively impact vision.
  6. Practice good hygiene. Wash your hands and face thoroughly and regularly. Keep cosmetics and chemicals out of the eyes. If you wear contacts, clean and store them properly.

Superfoods to protect your eyes

Eyesight is the greatest gift of God but weak eyesight is very common. Nowadays, many people suffer from distorted vision, poor eyesight, or have difficulty seeing objects close up (also known as farsightedness or hypermetropia) or at a distance (also known as nearsightedness or myopia).

But taking good care of your eyes, including providing the vitamins and nutrients they need, plays a vital role in keeping them healthy. Certain nutrients, like carotenoids, bioflavonoids, omega-3 fatty acids, vitamins A and C, minerals and antioxidants play a vital role and hence the overall health of your eyesight rely on them.

There are some certain superfoods if eaten regularly can keep your eyesight from getting weaker and keep functioning at their best for a longer period of time, they literally help to prevent various eye problems. Here are several powerful superfoods mentioned below which will help you maintain keen, clear eyesight.


Fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

  • Rohu
  • Salmon
  • Hilsa
  • Karimeen

2.Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase in most grocery stores. Nuts and legumes that are good for eye health include:


Brazil nuts


Peanuts and



Like nuts and legumes, seeds are high in omega-3 fatty acids and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online as well. Seeds high in omega-3 include:
Chia seeds

Flax seeds and

Hemp seeds

4.Citrus fruits

Citrus fruits are rich in vitamin C.



Grapefruits and

Sweet lime

5.Leafy vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin. They are also a good source of vitamin C. Well-known leafy greens include:

Spinach (Palak)

Fenugreek (Methi)


Carrots are rich in both Vitamin A and Beta carotene. Beta carotene gives carrots their orange colour.
Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina absorb light.

7.Sweet potatoes

Like carrots, sweet potatoes are also rich in Beta carotene. They are also a good source of the antioxidant vitamin E.


Beef is rich in zinc, which is known for ages to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.


Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.


It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Myths related to vision improvement

1.Myth: Eat a lot of carrots.

While carrots do contain vitamin A that can aid in enhancing night vision, just eating carrots is not going to make you see better. A balanced diet full of vitamins and nutrients is good for eye health. Just eating a ton of carrots on their own may actually make you sick.

2.Myth: Do not remove your medically prescribed glasses because they can make your eyesight worse.

Corrective eyewear, such as contact lenses or glasses, is not going to decrease your natural eyesight any more than it is going to "cure" your refractive error. Prescription eyewear can help you to see better. Glasses and contacts will not change the shape of your eyes, so they can't impact eyesight when you are not wearing them.

3. Myth: Relaxation or eye massage techniques can decrease the need for glasses.

Methods like rubbing your palms on your eyes, placing hot and/or cold compression on your eye and using mud packs over closed eyes are often touted as ways to improve vision naturally. These methods may help to reduce eye strain and be a good way to decrease tension, but there is no proof that they can actually improve your eyesight directly.

4. Myth: Eye exercises can correct refractive errors and help you see better.

There are many different eye exercises that claim to train your eyes and strengthen the muscles around them. Many are extremely tedious and require long periods of concentration every day. They may be helpful in some way, but it is not proven that they work. It is easier to wear prescription eyewear instead.