ESSENTIAL DIET TO HELP PROTECT YOUR EYESIGHT
INTRODUCTION
While we stay busy carrying out our daily routines,and spend hours in front of the computer screen or glued to a good book,we rarely take time out to visit the eye doctor.However, there are a few simple exercises that you can carry out that hardly require much time or effort.According to ophthalmologists,when at work, one must exercise their neck by nodding their head up and down, thereby increasing blood circulation to the neck and eyes.Too much UV exposure makes one more prone to cataract and macular degeneration.One should choose sunglasses that block 99% to 100% of both UVA and UVB rays.
Eating the right kind of foods is also improve eyesight.These foods can also protect eyes from getting damaged.What makes it all the more important to have the best foods for eyesight in your diet is the increased strain that our eyes are exposed to due to long hours of work that include sitting infront of the computer monitor or studying.There is no replacement for your eyes and you must preserve them by eating healthy.Most often, bad eyesight is a result of ocular malnutrition that happens from a young age. Ocular malnutrition means that you don't have sufficient proportion of foods for eyes in your diet.Over a period of time this can make your eyesight weak.It is quite simple to incorporate these foods to improve vision in your diet.These are not rare foods by any scope of imagination.One just needs to be mindful of picking these day to day foods to get healthy eyes.
FOODS TO INCLUDE IN REGULAR DIET FOR HEALTHY EYESIGHT
Cold-water fish such as salmon,tuna,sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.If you don't eat seafood, you can get a good supply of omega-3s by using fish oil supplements.
Spinach and kaleare full of lutein and zeaxanthin,plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli and peas are also good sources of this powerful antioxidant duo.
The vitamins and nutrients in eggs,including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.
A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration.Swap refined carbohydrates for brown rice,whole oats,whole-wheat breads and pasta.The vitamin E and zinc found in whole grains also help promote overall eye health.
Oranges,grapes,lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.
Pistachios,walnuts,almonds are rich in omega-3 fatty acids and vitamin E that boost your eye health.Almonds, like other nuts and seeds, are generally good for eye health.Almonds contain vitamin E.Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You can enjoy almonds as a snack at any time.They are also tasty in your breakfast cereal,yogurt or in salads.Almonds are high in calories,so try to limit your intake to one to two servings a day.
Foods such as carrots,tomatoes,strawberries,pumpkin and cornare excellent sources of vitamins A and C.And carotenoids — the compounds that give these fruits and vegetables their yellow, orange and red pigments — are thought to help decrease the risk of many eye diseases.Carrots are well-known to be good for eye health.Like egg yolks,carrots have vitamin A and also beta carotene.Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
Kidney beans,black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc.Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver.Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina.This important mineral helps with night vision as well as the prevention of cataracts.Dairy from grass-fed cows provides the most benefits.
CONCLUSION
A healthy diet is essential for eye health.Maintaining a diet high in antioxidants will prevent the development of serious eye conditions and ensure your eyes work their best.Try to eat a variety of whole, unprocessed foods on a daily basis.Eggs areextremely versatile and can work for breakfast,lunch and dinner. A simple way to enjoy eggs is by hard-boiling them.Try them in salads and sandwiches.You can even eat a hardboiled egg for a snack.You can enjoy almonds as a snack at any time.Just remember to keep an eye on serving size.Carrots can be used in salads and soups for some added nutrition.To enjoy oranges,you can drink orange juice,peel one as a snack,or add them to a fruit salad.
Joined November 2017
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