In this digital age, where the average person uses their phone between 12-16 hours a day, eyesight problems have increased. An estimated 2.2 billion people suffer from vision impairment or blindness. Apart from helping you see, your eyes send you more input to your brain than all your other senses combined. They also supply half the total information in your conscious mind. So, it's very important to protect your eyes from damage.

    In this blog, we are going to tell you about some of the amazing tips that can help you prevent eye damage and protect your eyes from several diseases. So, Keep Scrolling!

Below are some tips for better Eye Health:

1) Diet

Eat a diet that supports eye health. Your eyes need Vitamin C, Vitamin E, Zinc, Vitamin A, Omega-3, and a few other nutrients to work at their best. If you are eating a diet that is predominantly whole foods and at a balance then you are covered. But if you are eating several processed foods, you might not get enough nutrients. So what can you do to get more of these nutrients? Here are some points to keep in mind to consuming nutrients in your diet:

  • Just eat more fruits and vegetables to get more Vitamin C in your diet. Examples would be tomatoes, bell peppers, and citrus fruits.
  • For Vitamin E, your diet should have more nuts and seeds. For example: sunflower seeds, almonds, and peanuts.
  • To get more Zinc in your diet, consume hemp seeds, cashews, and legumes that are either soaked or fermented. 
  • For Omega-3 fatty acids, start consuming fish, and hemp seeds or you can also take Omega-3 supplements.
  • Eat leafy greens, bell peppers, carrots, and eggs to get Vitamin A.
2) Wear Quality Sunglasses

Quality sunglasses should offer UVB and UVA protection - a hundred percent for both. And you can get quality sunglasses at reputable retailers. Sunglasses that are very cheap or sunglasses that are counterfeit, they may not be able to provide you enough protection from the sun regardless of the darkness of the sun. Just because a lens is dark doesn't mean that it provides adequate UVA and UVB protection. So, make sure to read the product description or label before buying sunglasses. 


    Furthermore, wearing sunglasses on cloudy days is as important as wearing them on sunny days. Because UV rays can still get through clouds and reach your eyes which results in long-term damage to your eyes. So, it is necessary to wear sunglasses on cloudy days too.

3) Reduce Blood Sugar


If you have diabetes, it puts you at risk of a disease called RETINOPATHY. In the early stages, you may not notice any symptoms or changes to your eyesight. So, you can't tell if your eyesight is being damaged. Did you know that diabetes is the leading cause of new cases of blindness in adults? So, it's essential to know your blood sugar levels. If your blood sugar is high, start to make changes to your lifestyle to reduce blood sugar.  

4) Quit Smoking


There are many different to quit smoking and the main one is to reduce the risk of eye issues in the future. Things like Cataracts and Macular Degeneration happen to occur in smokers a lot more frequently than they occur in non-smokers. So, one should definitely consider quitting smoking for better eye health. 

5) Eat more Fruits & Veggies

Try to eat more fruits and vegetables as they are rich in antioxidants. Fruits and vegetables contain high amounts of Vitamin C, Vitamin E, Zinc, Zeaxanthin as well as a very powerful eye nutrient called Lutein. All of these nutrients are very beneficial for the processes inside the eye to keep it healthy and prevent eye diseases. Fruits are proven to cure the disease called Macular Degeneration which is a blinding eye disease that people get in their 50s and beyond as well. 

6) Get Adequate Sleep


One of the most effective measures you can take for eye health is to give them time to rest. Over time, lack of sleep can lead to serious problems with your vision like popped blood vessels. A shortage of sleep can cause dry eye - a condition where tears do not adequately lubricate your eyes. When dry eye sets in, you experience pain, light sensitivity, redness, and even blurred vision. So, make sure to get at least 8 hours of sleep each night. 

7) Eat lots of Fish


Fish like Salmon, Tuna, and mackerel are rich in Omega-3 fatty acids. Studies have shown that Omega-3 fatty acids are a healthy fat that results in stronger and healthier eyes by assisting with the flow of intraocular fluid. Most importantly, these fatty acids contribute to your visual development and improve the health of your retina. Natural fish is the most beneficial for your eyesight but if you don't like natural fish, you can go for Omega-3 supplements. 

8) Keep your Eyes Hydrated
Several factors in your day-to-day life like pollution and sitting in front of screens for long periods can cause you to have dry eyes which is the main reason for blurred vision. This can also cause other eye diseases. 

Below are some of the tips to keep your eyes hydrated:
  • Remember to blink when you use your computer, read, or play video games.
  • Take a break at least every fifteen minutes to an hour.
  • Use a humidifier in your home during the fall and winter to keep the air moist.
  • Drink 8 glasses of water every day. 
9) Eat Almonds Regularly


Almonds, like other nuts and seeds, are generally good for your eyes. They contain Vitamin E, which is responsible for guarding your eyes against unstable molecules that target healthy tissues. Eating a regular amount of Vitamin E can help prevent eye disorders like macular degeneration, as well as cataracts.

    You should aim for about 15 mg of Vitamin E in a day. One serving of almonds is about 23 nuts, or 1/4, and has 7.5 mg of Vitamin E. You can also add it to your breakfast cereal, yogurt, and salads. Remember that almonds are high in calories, so try to limit your intake to one or two servings a day.Â