Improve poor eye sight by eating four types of snacks – and other expert tips

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According to the Age-Related Eye Disease Study (AREDS) certain nutrients, found in some snacks, may reduce the risk of age-related decline in eye health. One such nutrient attributed to better eye health is omega-3 fatty acids, which can be found in nuts. Another beneficial nutrient is vitamin E, which is also found in nuts such as: walnuts, Brazil nuts, cashews, and peanuts.

Seeds are also a rich source of omega-3 fatty acids and vitamin E – and are great to snack on. Examples include chia seeds, flax seeds, and hemp seeds.

The American Optometric Association (AOA) recommend citrus fruits to fight age-related eye damage.

Citrus fruits are abundant in vitamin E and the antioxidant vitamin C, and good choices include oranges.

Medical News Today added: “Vitamin A plays an essential role in vision.

“It is a component of a protein called rhodopsin, which helps the retina to absorb light.”

A great source of vitamin A is carrots, which can be eaten with hummus as a fulfilling snack.

Four snacks that may improve poor eyesight

  • Nuts
  • Seeds
  • Citrus fruits
  • Carrots.

Board-certified optometrist Whitney Seltman verified that “good eye health starts with the food on your plate”.

Nutrients such as vitamins C and E could help to ward of age-related vision problems, such as macular degeneration and cataracts.

A well-balanced diet can also help you to maintain a healthy weight, lowering the odds of obesity and related diseases, such as type 2 diabetes, which can lead to blindness.

Another tip certified by optometrist Seltman is to quit smoking (if applicable), which can damage the optic nerve.

It will also help to take breaks from looking at a screen, whether it be from the computer or looking at your phone.

Staring too long at screens may lead to eyestrain, blurred vision, trouble focusing at a distance, dry eyes, headaches, and shoulder pain.

Eyes should be rested every 20 minutes. You can do this by looking 20 feet away, for 20 seconds, every 20 minutes.

Another tip is to get up every two hours from computer work to take a 15-minute break.

Seltman also approves keeping up to date with your correct prescription, and making sure your eyes are level with the top of a computer monitor, once you’re back.

This would mean you look slightly down at the screen. An anti-glare screen may also be helpful.

Artificial tears can also be helpful in addressing dry eyes, no matter the cause.

Everyone is also recommended to have a regular eye exam, even young children.

To book an eye appointment, visit Specsavers. 

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