Eye Health: 6 zinc-rich superfoods you should add to everyday meal plate to boost vision

Digital Desk: In this age of digital technology, most people spend many hours each day looking at a screen. Maintaining strong eye muscles and eyesight becomes crucial when it comes to eye care. Zinc levels in your diet are one component to pay attention to. Because zinc strengthens the immune system, the brain, and the macula, it is thought to be vital for eye health. One of the minerals that makes up the retina is the macula. As a protective coating for the eyes, zinc also helps to create melanin. Lowered vision at night might result from zinc deficiency.

Zinc is a necessary mineral for good health overall, but it plays a special role in eye health. Maintaining excellent vision and lowering the risk of age-related macular degeneration (AMD) are linked to adequate zinc intake.

1.   Oysters: With one of the highest concentrations of zinc per serving, oysters are a great source of this mineral. Eating oysters can help you make sure you're getting enough zinc for healthy eyes.

2.   Beef: Tenderloin and sirloin, two lean beef cuts, are excellent providers of zinc. Including beef in your diet can help you consume more zinc. Select lean cuts and limit your intake of red meat.

3.    Pumpkin Seeds: Rich in zinc from plants, pumpkin seeds are a healthy snack. They are great as an independent snack or mixed with salads, yoghurt, or homemade granola.

4.   Spinach: Packed with zinc and other vitamins and minerals, spinach is a lush green vegetable. Regular consumption of spinach can help maintain good eye health overall and supply essential nutrients like zeaxanthin and lutein.

5.   Chickpeas: Often referred to as garbanzo beans, chickpeas are a flexible legume that works well in a range of recipes. They are an excellent source of fiber, plant-based protein, and zinc. Add chickpeas to homemade hummus or add them to salads and soups.

6.   Cashews: Packed with nutrients and flavor, cashews are a good source of zinc. They're a handy and transportable snack. Savor them on their own or, for an added nutritional boost, add them to stir-fries or trail mixes.

In addition to diet, practices these lifestyle changes nurture eyes for strengthening muscles and retina.

·  Maintain proper distance from the screen.

· Keep blinking to keep the eyes moisturised.

· The blue lights from screens affect more in low- ambient lights. Therefore, always work in properly illuminated rooms.

· The 20-20-20 rule says that one may take a 20-second break almost every 20 minutes and fix the gaze at some other point apart from the screen. And it is best if that new point of gaze is nearly 20 feet away. This will help reduce eye strain a bit.