Poor eyesight is a common problem these days. We tend to blame the increased use of mobile phones, computers and other electronic devices. We agree that these factors play an important role in eye health, but we cannot ignore the role that our dietary regimen plays. Malnutrition can also lead to various eye-related problems. Just like our body, our eyes also need nutrients to function properly. For this reason, experts recommend including foods rich in vitamins A, C, E, zinc, omega-3 fatty acids and more in our daily diet. One such popular food option is berries. Considered a superfood, berries are loaded with nearly all the essential nutrients that help benefit overall health.
Also read: 7 Indian Berries and Their Health Benefits You Don’t Want to Miss
Berries Health Benefits – How Berries Benefit Eye Health:
berries – such as strawberries, raspberries, blueberries, etc. – are loaded with antioxidants and vitamin C that are known to help relax the eyes and prevent dryness, vision defects and more. According to a study conducted by the Institute of Food and Agricultural Sciences at the University of Florida, blueberries contain a type of flavonoids known as anthocyanins. This nutrient helps improve our vision. Thats not all. The study also claims that antioxidants could also prevent damage to our eyes, caused by pollution and dust.
In addition to this, a recent study from the University of California – Davis found that dried goji berry could provide protection against age-related macular degeneration, the leading cause of Sight loss in older people. These findings were published in the journal Nutrients.
For the study, researchers gave 13 participants (ages 45 to 65) 28 grams of goji berries five times a week for 90 days. The density of protective (eye) pigments was found to be increased in these people. In contrast, 14 other participants who consumed a commercial supplement for eye health during the same period it did not show an increase in protective pigments.
“Our study found that even in normal healthy eyes, these optic pigments can be increased by a small daily serving of goji berries,” said senior author Xiang Li, a doctoral candidate in the Nutritional Biology Program.
Keeping the above factors in mind, we bring you some fun and interesting ideas to add berries to your daily diet. Have a look.
Also read: Rujuta Diwekar, celebrity nutritionist, reveals 5 foods to improve eye health
Here are 3 fun ways to add berries to your daily diet:
1. In shakes:
A handful of fresh berries adds color, texture, and a sweet-tart flavor to your morning smoothies. In addition, it also makes the drink healthy.
2. In salads:
You can always garnish your salad with some dried berries. This will add some acidity to the food.
3. Trail mix:
Trail-mix is a perfect snack to curb hunger mid-meal. You can make your custom trail mix at home and add the berries of your choice.
Include red fruits in your daily diet and enjoy its benefits to the fullest. But always remember, moderation is the key.
Disclaimer: This content, including tips, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.
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