We only get one duo of eyes, so it’s essential to take good care of them. New research demonstrations says, what you eat can affect your vision as you age. Add these 5 foods into your diet to boost your eye health. When we think about our health, the first things that pop into our head are the heart, bones, brain, etc. Healthy eyes are an extra important part of maintaining a healthy body. Most of the while we have a habit to forget about it. After a definite age, most people start to suffer from vision loss, dry eyes, cataracts, problems with night vision, etc.
These problems can be dealt very easily by addition of few important foods to your diet. It can be done without running to the doctor every few weeks. These vision related foods are sure to help you to keep your eyesight healthy, strong and bright. There are a few nutrients that are absolutely essential. when it comes to the health of your eyesight and adding those foods in a little amount to your everyday diet can work astonishing results. And it actually helps if you start this routine from an initial primary age.
Eating a well-balanced diet also helps you to maintain yourself in good physical shape and weight. This makes you less likely to grow obesity-related diseases such as type 2 diabetes. Diabetes is the foremost reason of blindness in grown-ups. Staying healthy and fit will improve your overall experience towards your day-to-day tasks and living. Choosing nutritious foods helps your health in two ways.
First, a diet packed with fiber-rich fruits and vegetables, lean proteins and healthy fats helps you feel fuller on fewer calories, which is key in keeping your weight in check. Plus, antioxidants and other beneficial compounds in foods offer exclusive health advantages. You can keep your body looking its finest—inside and out. Stock your kitchen with these super foods to ensure your diet is crammed with antioxidants, fiber and additional hale and hearty properties.
Citric fruits such as oranges, tomatoes, grapefruit, etc. and berries like strawberries, raspberries, blueberries, etc. are driving force of Vitamin C that can work wonders when it comes to the reduction of macular degeneration and cataracts. You can further add olive oil, fish, salmon, corn, pistachios, sweet potatoes, turkey, etc.
Tomatoes are an outstanding source of carotenoids, with lycopene, a great antioxidant compound that gives tomatoes their flawless red color. A study shows that the lycopene helps protect the retina and other areas of the eye from the light-induced damages. Lycopene can also help to protect your cells from damage and it helps to prevent prostate, stomach, and lung cancers. Tomatoes are also overflowing in vitamin C that helps protect your eyes and vision. Furthermore, vitamin C helps wound healing, protects your body from allowed radical damage, and recovers the absorption of iron from most plant foods.
Fresh or cooked tomatoes consumed with a little bit of olive oil will help improve lycopene absorption. Not only do tomatoes help to protect your eyes, they can also improve your skin health and boost your brain supremacy and immune system. You can add tomatoes to your pre-lunch smoothies, vegetable salads, soups, omelets, or better you can eat them raw. Consider grilling tomatoes and intake of tomato juice that is packed with essential vitamins and minerals. Slice a few tomatoes for your homemade pizza or make your personal tomato pasta sauce. A lot of researchers say that consuming foods high in powerful antioxidants is much better than taking a supplement. Tomatoes are rich in antioxidants.
Eggs or Egg Yolk
If you are not an admirer of leafy green vegetables, another food that is rich in lutein and zeaxanthin are eggs, particularly the egg yolks. Moreover, eggs also contain Zinc and the human body absorbs the nutrients in eggs more easily. Just like the leafy vegetables, eggs will help to reduce the development of Macular collapse and cataract, and even though eggs are high in cholesterol, by eating one egg each day the amount of antioxidants that you are taking in can work phenomenally.
Leafy and Dark Green Vegetables
All of the leafy and green vegetables are good for your complete health and they assertion an excess of amazing paybacks. For instance, spinach is high in potassium, magnesium, folate, vitamins E and K, and antioxidants that guard your brain cells and may help to prevent dementia. Kale is a seamless source of vitamins A, C and K, magnesium, and calcium. Intake of kale regularly supports healthy eyes and skin, aids to decrease the bad cholesterol intensities, and develops liver and kidney functions. Add your favorite green veggie to your green smoothies, routine them in your salads, or make home-based kale chips. If you are courageous enough to eat leafy greens raw, it’s even healthier.
Kale, spinach, chard, collards, and other dark leafy greens are packed with two potent antioxidants, zeaxanthin and lutein, which are stored in the macula. The macula is a small part of the retina that acts as an unquestionably natural sunblock, protecting your eyes from injurious light. The antioxidants found in leafy greens captivate blue light that is particularly dangerous to the retina. Additionally, they can help you to get better contrast detection and improves your sight. Numerous researchers have found that zeaxanthin and lutein lower the risk of chronic eye diseases, such as cataracts and age-related macular degeneration.
Maybe, you have never even considered eating ostrich for healthy eyes, but it’s opulent in zinc that supports the eyes to stay healthy and lowers the risk of macular degeneration. Ostrich is a great substitute for red meat. It contains less than a third of the quantity of fat in a lean beef, and it’s far lower in cholesterol than chicken and other red meats. Ostrich meat is rich in zinc that plays an important role in upholding eye health. Zinc is also vital for many enzyme systems and appropriate functioning of your digestion and immune system. Furthermore, it helps to reduce stress levels, boost metabolism and fight acne. People who suffer from macular degeneration must certainly incorporate ostrich meat into their eating plan.
Throughout macular degeneration, the low zinc levels in the retina can be leveled up by eating ostrich meat on a systematic basis. Apart from improving your eye health, ostrich meat boasts many benefits. If you want to build, shape or maintain muscles, add some ostrich meat to your day-to-day diet. This meat is an overwhelming source of potassium, protein, iron, phosphorous, and natural creatine.
Cheers to the aforementioned ideal pH balance, ostrich meat doesn’t attract or harbor dangerous bacteria such as salmonella and E-coli, unlike chicken and some other meats. This makes ostrich meat impeccable for carpaccio and sushi.
Carrots- These top this list of the best foods to eat for healthy eyes. Carrots are a first-rate source of vitamin A and beta-carotene that stimulates overall eye health. Vitamin A is vital for the surface of the eyes and lids and beta-carotene is a potent antioxidant that helps to protect the cells of the eyes from free radical damage. Carrots don’t give you night vision, of course, nevertheless the beta-carotene will be beneficial to lower your possibility of both cataracts and macular degeneration. Richly supplied with fiber and potassium, carrots are also great for your complete health. Potassium supports to maintain a suitable fluid balance in the body and fiber helps to keep your digestive system operational capably. Carrots are also high in falcarinol, a substance that can slow the cancer cell growth.
Overall there are many foods still left to be discussed, but we shall do that in our other blogs, stay tuned to get a HEALTHY WEALTHY YOU.