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Your eyes are one of the greatest asset you have as a human being. Without the eyes, your world can become so boring and limited.
Therefore, it is very important that we don’t take caring for the eyes for granted. It is also essential that you enhance your eye with effective food items, that will improve your eyesight.
Eyesight is usually affected by heredity, age and gadget use. But the foods you consume can reduce photodamage.
In this article, we will be looking at 10 foods that can help improve, maintain and protect your eyesight.
1. Carrots:
Carrots are versatile and gorgeous vegetables that are very rich in vitamin A and Beta-carotene. Scientist has found that consuming carrot on a regular basis, will help improve night vision and prevent deterioration of the eyes. Carrots also functions in preventing oxidative and inflammatory damages. Raw carrots offer maximum nourishment since cooking them slightly deteriorates their nutritional value. Even as you eat enough carrot, please remember to drink plenty of water, also.
2. Eggs
Eggs are enriched with essential amino acids and also fat and water soluble vitamins. It also contains lutein and zeaxanthin which are very good in improving the functionality of the eyes. It is advisable to consume one or two whole egg, inorder to keep your eyes healthy.
3. Diary
Milk and yogurt are very good in improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps to protect the cornea, while zinc helps to transport vitamin A to the eyes from the liver. Zinc also helps with night vision and prevents cataract.
4. Whole Grains:
Whole Grains such as quinoa, whole lentils, oats and brown rice are great source of dietary fiber, phytonutrients, vitamins and minerals. They also contain Zinc and vitamin E which are the two main eye health promoting nutrients. These nutrients helps to protect the eyes against oxidative damage and inflammation.
5. Citrus Fruits:
Citrus fruits like oranges, berries and kiwis are loaded with vitamin C. Due to the fact that the eye has high metabolic rate and constantly needs antioxidants to flush out toxins, vitamin C serves as an antioxidant by scavenging the harmful oxygen radicals, thereby protecting your eye muscles from damage.
6. Beans and Legumes:
Beans and Legumes are great sources of zinc and bioflavonoids. These minerals helps to protect the retina and prevent the risk of cataract. Try your best possible, to consume an adequate amount of lentils, kidney beans, chicken peas and sprouts inorder to improve your eye sight.
7. Leafy Green Vegetables:
Leafy Green Vegetables such as spinach, kale and collards are rich source of lutein and zeaxanthin and vitamin C. These minerals are very essential in enriching the eye muscles for effective functioning.
8. Water
This should not be a surprise at all, because water is one of the most essential fluid that is needed by the body. This implies that the eye will greatly be in need of water inorder to remain hydrated for proper functioning.
9. Fish
Fish especially fatty fish, are rich source of omega-3-fatty acids.Omega-3 helps to reduce inflammation by balancing out the Omega-3 and Omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improves, thereby strengthening 7 Amazing Health Benefits of Oranges your immunity. The area near the retina is also loaded with DHA ( a type of omega-3 fatty acid). Consuming fishes like salmon, tulna and mackerel will be very beneficial to your eye.
10. Spinach
Spinach is rich in vitamin E, A, B and C. They are also rich in minerals like iron, zinc and phytonutrients such as lutein, zeaxanthin and carotenoids.
These nutrients have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataract. Add a bunch of lush green spinach to your smoothie and soups.
Recommended Daily Intake of Nutrients for the Eyes
The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye diseases are:
500 milligrams (mg) of vitamin C
400 international unit of vitamin E
10 milligram of lutein7 Amazing Health Benefits of Oranges
2milligram (mg) of zeaxanthin
80milligram of Zinc oxide.
2 milligram of Copper Oxide.
How To Take Care of Your Eyes To Prevent Eyesight Problems
Here are some things you need to do inorder to prevent visual impairment:
Eye Exercises:
You must exercise your eyes inorder to strengthen the muscles. Palming, rolling of the eyes are some of the exercises you can engage your eyes with.
Splash Water:
All of us are hooked to our laptops, ipads or cell phones. The radiation from these devices are very harmful. No matter the number of layers you add to the glasses, the eyes always gets affected. Cool your eyes by splashing water on them, every one to two hours.
Adjust The Lighting
Adjust the lighting on your computer, cell phone and iPad. It will protect your eyesight by preventing photo damage.
Close Your Eyes
A tight deadline can turn you into a night owl. Unfortunately, the eyes of owl is designed differently. Give your eyes 2-3 minutes rest simply by closing them. Do it every 30 minutes and you will see a difference.
In conclusion, people usually attribute poor eyesight to aging or prolonged eye strain. But the truth is that if you can be more intentional in eating diets that are rich is different fruits, vegetables and lean proteins, you will have a better chance of not experiencing eye defects.
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