Eyes are organs that we often take for granted until something goes wrong with them. We need to protect our eyes throughout our lifetime. A prescription for glasses doesn’t mean that enough is being done. Even those persons with vision problems should do what is necessary to prevent further degeneration
Certain foods have been shown to be beneficial to eye health. Foods with high levels of nutrients which promote eye health are:
- Carrots : Your mother knew what she was talking about when she told you carrots were good for the eyes. They are rich in the antioxidant, beta carotene. This is known to protectthe eyes from cataracts and macular degeneration.
- Spinach : There is no doubt that spinach is a versatile vegetable. It provides nutrients which promote good health, but when it comes to the eyes it is especially useful. Spinach contains lutein and zeaxanthin, both of which have been shown in studies to protect the retinas. This helps to limit the damage caused by harmful UV rays from the sun. It also contains beta carotene and vitamin C which play an important role in healthy for the eyes.
- Fatty fish : Fish such as salmon and sardines offer protection for the eyes with their high levels of omega-3 fatty acids. Getting enough of this nutrient ensures that the blood vessels in the eyes remain healthy.
- Bell Peppers : These have high levels of vitamin C which protect against free radical damage. They come in a variety of colors and can be used to brighten any meal.
- Sweet potatoes : The bright orange color of these potatoes means they are another great source of beta carotene.
- Brussels sprouts : These are rich in vitamin C for eye protection and other nutrients for optimum
health.
Step 1 :-
Eat orange food. Fruits and vegetables with orange flesh are rich in carotenoids (that's what makes them orange). In addition to carrots, eat papaya, oranges, peaches, apricots, mangoes, squash, pumpkins, and sweet potatoes. All of these contain high levels of lutein and zeaxanthin, which circulate through the system and enter the eyes to act as antioxidants to neutralize free radicals. Free radicals break down cell walls and cause deterioration, weakening vision.
Step 2 :-
Include dark green vegetable in your diet to act as natural sunglasses. Spinach, collard greens, kale, okra and broccoli also contain lutein, and recent scientific studies have shown these vegetables help block damaging UV radiation from the sun's rays. This blue light can damage the eye's retina and a high lutein level helps keep this light from reaching the back of the eye.
Step 3 :-
Prevent or slow down the effects of cataracts and AMD with egg yolks, orange juice, yellow corn, whole milk, nuts, peppers and leafy vegetable. These foods are good sources of vitamins A, C, D and E. All of these are essential to good eye health.
Step 4 :-
Boost your intake of omega-3 fatty acids with salmon, sardines and tuna. Omega-3 helps build cell walls and is especially beneficial to keeping the ocular nerve healthy. It also helps regulate the eye's internal pressure (the intraocular pressure) and helps the eye drain excess fluid. |
