Wednesday, 7 January 2015

What to Eat for Good Eye Sight

I am 26 years old and I am wearing specs for around 16 years. The power in both of my eyes started from -5.5. I reached -11 power in 2004 and -13 in 2008 power.  Then, I started thinking on how to reduce the power and get rid of specs. Though, I am not completely successful but I am satisfied with the result of my efforts to reduce power of my eyes.

I focused on a healthy diet. Now I am wearing specs with power -8. I am sure, many of you want to reduce or remove the specs but you are not sure of what to do.

Several vitamins and minerals are essential for healthy eyes. Key nutrients for healthy eyes include: Vitamin A, Carotenoids (Lycopene, Beta-carotene, etc),  Vitamin C, Zinc, Lutein and zeaxanthin, and vitamin E. So, you should include foods that are rich in these components.

Orange-colored fruits and vegetables: Orange-color fruits and vegetables contain Beta-carotene, a type of carotenoid. This is a pro-vitamin-A carotenoid because our body converts them to vitamin A during digestion. They help the retina, cornea, and membranes of the eye to function, thus promote eye health and protect vision. Carrot is very rich in Beta-carotene.

Sweet potatoes : It is important to mention that sweet potatoes have highest concentration of vitamin A. 1 medium sized baked sweet potato contains 561% of your daily requirement. It is very easy to include one baked sweet potato at least once in a week.

Red and pink fruits: Lycopene is also an important carotenoid for good vision. Tomoato, watermelon, pink grapefruit, and apricots are good source of lycopene.

Leafy greens: Leafy greens are rich source of lutins and zeaxanthin. They protect retina from the damage caused by the sun's harmful ultraviolet (UV) rays and high-energy visible (HEV) light. Over exposure to UV and HEV rays may damage the retina and increase the risk of developing macular degeneration. Some studies also suggest lutein and zeaxanthin reduce the risk of cataracts later in life. Spinach , broccoli, bell peppers, carrots, and tomatoes are also rich in lutins and zeaxanthin.

Spinach is full of beta-carotene, vitamin C, anti-oxidants, zeaxanthin , and lutein, which makes it the queen of all super-foods for eyes.

Eggs: Egg is also a reliable source of lutein and zeaxanthin, and zinc. Zinc also helps reduce your macular degeneration risk.

Citrus fruits & Berries: Citrus fruits are powerhouse of vitamin-C. They are also known for reducing the risk of developing macular degeneration and cataracts.

Almonds:  Almonds are rich in vitamin E and other healthy fats. Vitamin-E helps in maintaining good eyesight throughout life by reducing your risk of cataracts and macular degeneration. Other vitamin-E rich food sources are: Sunflower seeds, peanut butter, spinach, avocados, olive oil, and whole grains.

Fish: Fatty fish are rich in DHA, a fatty acid found in retina. Low level of DHA leads to dry eye syndrome. Plus you will get Omega Three Fatty Acid that will reduce the bad cholesterol from your blood.   

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