When it comes to food that improves your
sight, everyone says that carrots are king. Unfortunately, this is a bit
of a myth, since carrots are really only good for staving off
age-related eye deterioration. Behind the carrot myth, though, there’s a
really important truth to grasp: that carrots contain vitamin A, one of
several nutrients considered essential for your eye health.
cataracts, or AMD (age related macular degeneration), and to keep your
vision sharp, Andrea Thau, OD, President of the American Optometric
Association (AOA), recommends a diet rich in 5 types of vision-boosting
nutrients.
Here are the 5 nutrients considered
essential for your eye health, and the foods that contain them.
Note: A heart-healthy diet containing fish twice a week and 5 daily
fruit and veg servings is considered sufficient, though Thau warns that
because everyone is different, it’s advisable to discuss your
eye-related diet with your doctor. If, for example, you are prone to
certain nutrient deficiencies, you may need supplements.
1. Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids that
have antioxidant properties. The Glaucoma Research Foundation believes
that these two are able to prevent eye damage, by stopping the oxidative
stress which damages the optic nerve and leads to problems like
glaucoma. These can be found in dark green leaves, which are also rich
in nitrate, another nutrient that is essential for reducing oxidative
stress.
Eat the following foods: Brussels sprouts, collard greens, squash,
nectarines, eggs, corn, broccoli, kale, papayas, romaine lettuce.
You have probably heard that Omega-3s are
great for your heart, but did you know how important they are for your
eye health? In particular, there are two omega-3s, DHA and EPA that we
need to pay attention to. DHA is found in the retina, and EPA produces
DHA from the body. AOA has found that low levels of these can cause AMD
and related vision problems. Omega 3 is also, according to Thau, able to
moisten dry eyes, thanks to its status as a natural inflammatory.
Eat the following foods: Walnuts, tuna, sardines, salmon, flaxseed,
flaxseed oil, halibut.
Vitamin A is the reason why we all remember
that carrots are said to help with our sight. Just like lutein and
zeaxanthin, vitamin A is an antioxidant nutrient that works against the
vision damage caused to your eyes by oxidative stress.
Eat the following foods: Sweet potatoes, mangoes, spinach, raw red
peppers, ricotta cheese, apricots, cantaloupe, carrots.
Amazingly, most of our body cells require
the powerful antioxidant qualities of vitamin C to protect themselves
from damage. AOA research seems to suggest that by getting your daily
amount of vitamin C, you are substantially lowering the risk of
cataracts occurring. So, it’s always a good idea to grab yourself an
orange (or another vitamin C rich food)!
Eat the following foods: Strawberries, oranges, grapefruit, kiwi.
5. Vitamin E
Vitamin E is probably the least understood
of all vitamins. Nevertheless, it is very important. Rather like
vitamins A and C, E is a powerful antioxidant that around 70% of people
(in their 30s in particular) aren’t getting enough of. Thau says
research has convinced her that vitamin E combats the free radicals
which break down our healthy tissue. This means that vitamin E could be
helpful in preventing cataracts and AMD.
Eat the following foods: Yogurt, red meat, Chickpeas, oysters, pork
chops.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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Labels: Apricots, Broccoli, chickpeas, corn, eggs, eyes- Vit. A- carrots, flax seeds, Grapefruit, kiwi, lutein n zeaxanthin- squash, mangoes, omega 3- walnuts, Papaya, Spinach, strawberries, sweet potatoes, Vit. C- citrus fruits, Vit. E, Yogurt
