Managing hypertension, high blood sugar, and cholesterol will protect your vision, because they can harm your eyes, if you do not manage these conditions well. Diabetic retinopathy is one of the microvascular complications due to uncontrolled blood sugar and appears 10-20 years after diagnosing diabetes. Usually, about 1/3 of young diabetic patients are likely to develop visual problems. Diabetes mellitus is the commonest cause of blindness in people, who are under 65 years. Cataract also is one of the common complications due to diabetes. Uncontrolled high blood pressure can cause retinal damage (hypertensive retinopathy) in your eyes hence visual impairment.
Green leafy vegetables and fruits help protect your eyes. They contain zeaxanthin and lutein, which are pigments found in the macula of the eye too. The macula is a small yellow region in the retina of your eye, and the most important part of your vision. These pigments can protect eyes from the sunlight and toxins. Kale, spinach, beet, turnip, collards, green peas, pumpkin, corn, zucchini, butternut, acorn, broccoli, Brussels sprouts, and lettuces are good sources of zeaxanthin and lutein.
Vitamin C helps keep your eyes healthy. Green peppers, peaches, papaya, strawberries, hot chili peppers, sweet red, Brussels sprouts, broccoli, mango, kiwi fruit, pineapple, and kohlrabi are rich in vitamin C.
Zinc and vitamin E also protect the vision. Vitamin E deficiency can cause retinopathy and impaired vision. One of the highest zinc containing organs is the eye.
Foods rich in vitamin E
- Beet greens
- Bran cereal
- Sunflower seed kernels
- pine nuts
- Sweet potatoes
Foods rich in Zinc
- Bran cereal
Omega-3 fatty acids and monounsaturated fat also help protect your vision.
Foods rich in omega-3 fatty acids
- Canola oil
- Olive oil