The incidence of age-related eye diseases is expected to rise with the aging of the population. Oxidation and inflammation are implicated in the etiology of these diseases. There is evidence that dietary antioxidants and anti-inflammatories may provide benefit in decreasing the risk of age-related eye disease. Nutrients of interest are vitamins C and E, β-carotene, zinc, lutein, zeaxanthin, and the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid.
While a recent survey finds that among the baby boomers (45–65 years old), vision is the most important of the five senses, well over half of those surveyed were not aware of the important nutrients that play a key role in eye health. This is evident from a national survey that finds that intake of these key nutrients from dietary sources is below the recommendations or guidelines. Therefore, it is important to educate this population and to create an awareness of the nutrients and foods of particular interest in the prevention of age-related eye disease. Introduction The number of Americans age 55 years and older will almost double between now and 2030, from 60 million to 108 million.
This age-group suffers an increased incidence of age-related diseases, including such eye diseases as cataract, diabetic retinopathy, glaucoma, and age-related macular degeneration (AMD). Attention has focused on efforts to stop the progression of eye diseases or to prevent the damage leading to these conditions. Nutritional intervention is becoming recognized as a part of these efforts. Compared to most other organs, the eye is particularly susceptible to oxidative damage due to its exposure to light and high metabolism.
Recent literature indicates that nutrients important in vision health include vitamins and minerals with antioxidant functions (eg, vitamins C and E, carotenoids lutein, zeaxanthin, β-carotene, zinc), and compounds with anti-inflammatory properties (omega-3 fatty acids (eicosapentaenoic acid EPA, docosahexaenoic acid DHA)) may ameliorate the risk for age-related eye disease. A recent survey conducted by the Ocular Nutrition Society found that 70% of the current population (baby boomers) in the age-range 45–65 years ranked vision as the most important of the five senses, yet well over half of those surveyed were not aware of the important nutrients that play a key role in eye health. The Age-Related Eye Disease Study (AREDS), sponsored by the federal government’s National Eye Institute, found that supplementation with vitamins C and E, β-carotene, zinc, and copper at levels well above the recommended daily allowances reduced the risk of developing advanced AMD by about 25%. Copper was added to prevent copper-deficiency anemia, a condition associated with high levels of zinc intake.
Based on these results, the AREDS formulation is considered the standard of care for those at high risk for advanced AMD. The dietary information from AREDS pointed to the carotenoids lutein and zeaxanthin and the omega-3 fatty acids EPA and DHA as being protective against developing AMD., AREDS2 , a multicenter phase III randomized clinical trial, accessed the effects of oral supplementation of macular xanthophylls, lutein + zeaxanthin, and/or EPA + DHA as a treatment for cataract, AMD, and moderate vision loss. In secondary analysis, lutein and zeaxanthin supplements on top of the AREDS supplement lowered the progression to advanced AMD in persons with low dietary lutein and zeaxanthin. Vitamin C Vitamin C, also known as ascorbic acid, is an important water-soluble vitamin.
Vitamin C is available in many forms, but there is little scientific evidence that any one form is absorbed better or has more activity than another. Most experimental and clinical research uses ascorbic acid or sodium ascorbate. Natural and synthetic l-ascorbic acid are chemically identical, and there are no known differences in their biological activities or bioavailabilities. Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone.
Vitamin C is also a highly effective antioxidant, protecting essential molecules in the body, such as proteins, lipids, carbohydrates, DNA, and RNA, from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and such pollutants as cigarette smoke. The eye has a particularly high metabolic rate, and thus has an added need for antioxidant protection. Plasma concentrations of vitamin C, an indicator of intake, are related to levels in the eye tissue. In the eye, vitamin C may also be able to regenerate other antioxidants, such as vitamin E. The recommended dietary allowance (RDA) for vitamin C is 75 mg/day for women (≥ 19 years old) and 90 mg/day for men (≥ 19 years old).
Based on the intake data from the National Health and Nutrition Examination Survey (NHANES), the average intake of vitamin C from foods in the US for men and women over 50 years of age is 93 and 88 mg/day, respectively. However, men in the 50th percentile or below for vitamin C intake from diet and women in the 25th percentile or below have intakes that are less than the RDA. Vitamin C-rich foods and some suggested serving sizes are shown in.
Vitamin E The term “vitamin E” describes a family of eight fat-soluble antioxidants: four tocopherols (α-, β-, γ-, and δ-) and four tocotrienols (α-, β-, γ-, and δ-). Α-Tocopherol is the form of vitamin E that is actively maintained in the human body and also the major form in blood and tissues.
It is also the chemical form that meets the RDA for vitamin E. The main function of α-tocopherol in humans appears to be that of an antioxidant. Fats, which are an integral part of all cell membranes, are vulnerable to destruction through oxidation by free radicals.
Α-Tocopherol attacks free radicals to prevent a chain reaction of lipid oxidation. This is important, given that the retina is highly concentrated in fatty acids. When a molecule of α-tocopherol neutralizes a free radical, it is altered in such a way that its antioxidant capacity is lost. However, other antioxidants, such as vitamin C, are capable of regenerating the antioxidant ability of α-tocopherol. Other functions of α-tocopherol that would be of benefit to ocular health include effects on the expression and activities of molecules and enzymes in immune and inflammatory cells. Furthermore, α-tocopherol has been shown to inhibit platelet aggregation and to improve vasodilation., The RDA for vitamin E is 15 mg/day α-tocopherol for both women and men (≥19 yrs).
The average intake of vitamin E from foods in the US for men and women over 50 years of age is 8.6 and 7.3 mg/day, respectively. Only men and women in the 95th percentile of vitamin E intake or greater have intakes of vitamin E from diet that meet the RDA. Vitamin E-rich foods and some suggested serving sizes are shown in. Β-carotene β-Carotene is an orange pigment commonly found in fruits and vegetables and belongs to a class of compounds called carotenoids. Among the carotenoids, β-carotene is the primary dietary source of provitamin A. The best evidence that β-carotene may play a role in age-related eye disease comes from the AREDS1 trial, in which supplementation with β-carotene along with vitamins C and E, zinc, and copper reduced the risk of developing advanced AMD. The amount of β-carotene in this intervention was 17 mg (28,640 IU vitamin A) , a level that is above the 99th percentile of dietary intakes for both men and women 50 years and older.
There is no RDA for β-carotene. Data from various populations suggest that 3–6 mg/day of β-carotene from food sources is prudent to maintain plasma β-carotene concentrations in the range associated with a lower risk of various chronic diseases. The average intake of β-carotene from foods in the US for men and women over 50 years of age is 2.6 and 2.7 mg/day, respectively. Β-Carotene-rich foods and some suggested serving sizes are shown in.Edible portion. While very high intake of dietary β-carotene is considered to have no adverse affects on health, there should be caution when supplementing with levels well beyond what can be achieved from dietary sources for those at risk for lung cancer. The effect of β-carotene supplementation on the risk of developing lung cancer was examined in two large randomized, placebo-controlled trials. The Alpha-Tocopherol Beta-Carotene (ATBC) cancer-prevention trial evaluated the effects of 20 mg/day of β-carotene and/or 50 mg/day of α-tocopherol on male heavy smokers.
The Beta-Carotene and Retinol Efficacy Trial (CARET) evaluated the effects of a combination of 30 mg/day of β-carotene and 25,000 IU/day of retinol (vitamin A) in men and women who were smokers, former smokers, or had a history of occupational asbestos exposure. Unexpectedly, the risk of lung cancer in the groups taking β-carotene supplements was increased by 16% after 6 years in ATBC and increased by 28% after 4 years in CARET. The reasons for the increase in lung cancer risk are thought to be due to the pro-oxidant effects of high doses of β-carotene in an oxidative stressed environment, such as a smoker’s lung. Zinc Zinc is important in maintaining the health of the retina, given that zinc is an essential constituent of many enzymes and needed for optimal metabolism of the eye.
Zinc ions are present in the enzyme superoxide dismutase, which plays an important role in scavenging superoxide radicals. As related to the eye, zinc plays important roles in antioxidant and immune function.
Zinc also plays an important role in the structure of proteins and cell membranes. The structure and function of cell membranes are also affected by zinc. Loss of zinc from biological membranes increases their susceptibility to oxidative damage and impairs their function. Zinc also plays a role in cell signaling and has been found to influence nerve-impulse transmission. The RDA for zinc is 11 mg/day for men and 8 mg/day for women (≥19 yrs). The average intake of zinc from foods in the US for men and women over 50 years of age is meeting this requirement, with averages of 13.5 and 9.8 mg/day, respectively. However, men and women in the 25th percentile of zinc intake have intakes of dietary zinc that do not meet the RDA.
Zinc absorption is lower in individuals consuming vegetarian diets; it is recommended that the zinc requirement for this group be twice as much as for nonvegetarians. Foods rich in zinc and some suggested serving sizes are shown in. Lutein and zeaxanthin Lutein and zeaxanthin are carotenoids found in high quantities in green leafy vegetables.
Unlike β-carotene, these two carotenoids do not have vitamin A activity. Of the 20–30 carotenoids found in human blood and tissues, only lutein and zeaxanthin are found in the lens and retina., Lutein and zeaxanthin are concentrated in the macula or central region of the retina, and are referred to as macular pigment.
In addition to their role as antioxidants, lutein and zeaxanthin are believed to limit retinal oxidative damage by absorbing incoming blue light and/or quenching reactive oxygen species. While there is no RDA for lutein and zeaxanthin, intakes of approximately 6 mg/day have been associated with a decreased risk of AMD. The current intakes of lutein and zeaxanthin among adults 50 years of age falls well below this level, with average intake of. Omega-3 fatty acids In addition to the antioxidants cited above, the omega-3 fatty acids DHA and EPA are thought to be important in AMD prevention. The omega-3 fatty acids have a number of actions that provide neuroprotective effects in the retina. This includes modulation of metabolic processes affecting oxidative stress, inflammation, and vascularization.
DHA is a key fatty acid found in the retina, and is present in large amounts in this tissue. Tissue DHA status affects retinal cell-signaling mechanisms involved in phototrans-duction. It has been suggested that atherosclerosis of the blood vessels that supply the retina contributes to the risk of AMD, similar to the mechanism involved in coronary heart disease, suggesting that the same dietary fats related to coronary heart disease may also be related to AMD., In addition, long-chain omega-3 fatty acids may have another role in the function of the retina. Biophysical and biochemical properties of DHA may affect photoreceptor-membrane function by altering permeability, fluidity, thickness, lipid-phase properties, and the activation of membrane-bound proteins. There is no RDA for EPA/DHA. As stated above, the protective effects of omega-3 fatty acids in ocular health are thought to be similar to those for heart health.
The dietary recommendations set up by the American Heart Association for EPA/DHA are largely based on cardiovascular health. Individuals with no history of coronary heart disease or myocardial infarction are recommended to consume oily fish or fish oils two times per week. Those having been diagnosed with coronary heart disease after infarction should consume 1 g EPA + DHA per day from oily fish or supplements. The FDA has advised that adults can safely consume a total of 3 g per day of combined DHA and EPA, with no more than 2 g per day coming from dietary supplements.
The current intakes for EPA/DHA among men and women 50 years of age are 121 and 13 mg/day, respectively. EPA/DHA-rich foods and some suggested serving sizes are shown in. Recommendations To date, the evaluation of a single nutrient in the prevention of age-related eye diseases has not been entirely consistent.
The inconsistencies among studies in terms of which nutrients and the amount of nutrients required for protection make it difficult to make specific recommendations for dietary intakes. It is likely that nutrients are acting synergistically to provide protection. Therefore, it may be more practical to recommend food choices rich in vitamins C and E, β-carotene, zinc, lutein and zeaxanthin, and omega-3 fatty acids. Such a recommendation may also provide benefit from possible other components in food that may be important. Game eroge terbaik. Therefore, an awareness of dietary sources of key nutrients important for ocular health is important for both the patient and health-care provider. Good sources of vitamin C include citrus fruit, berries, tomatoes, and broccoli.
Good sources of vitamin E are vegetable oils, wheat germ, nuts, and legumes. Β-Carotene can be found in carrots, apricots, sweet potatoes, and pumpkins. Oysters, beef, and other meats are rich sources of zinc. Nuts, legumes, and dairy are relatively good plant sources of zinc.
The two foods that were found to have the highest amounts of lutein and zeaxanthin were kale and spinach. Other major sources include broccoli, peas, and brussels sprouts. Fish oils are the primary source of omega-3 fatty acids. A healthy diet including a variety of fresh fruit and vegetables, legumes, lean meats, dairy, fish, and nuts, will have many benefits and will be a good source of the antioxidant vitamins and minerals implicated in the etiology of age-related eye health. There is no evidence that nutrient-dense diets high in these foods, which provide known and unknown antioxidant components, are harmful. In fact, intake of fruits, vegetables, and legumes is associated with reduced risk of death due to cancer, cardiovascular disease, and all causes.– Such a dietary recommendation does not appear to be harmful and may have other benefits, despite its unproven efficacy in preventing or slowing age-related eye disease. Furthermore, the hypothesis that antioxidant and anti-inflammatory nutrients may be of benefit in age-related eye health is plausible, given the role of oxidative damage and inflammation in the etiology of age-related eye diseases.
The AREDS1 trial found that supplementation with vitamins C and E, β-carotene, zinc, and copper reduces the risk of developing advanced AMD. Based on the supporting literature, including observations from AREDS1, AREDS2 will evaluate lutein, zeaxanthin, and the omega-3 fatty acids EPA and DHA on reducing the risk of advanced AMD. Although AREDS1 supports a role for these nutrients in AMD, it is reasonable to believe that they are also important for the prevention or treatment of other major age-related eye diseases, given the role of oxidative stress and inflammation in their etiologies. In fact, the American Academy of Ophthalmology has developed guidelines for the use of omega-3 fatty acids for potential benefit in dry eye. Dietary data from NHANES indicate that the intake of the key ocular nutrients may be inadequate in those ≥50 years of age. This gap may be filled by creating an awareness of these nutrients and their dietary sources.
Therefore, an educational tool may be useful to aid in the selection of food/nutrient choices for optimal eye health. Efforts at nutrition and eye-health education As previously discussed, there have been a number of important studies affirming the relationship of diet to the treatment, prevention, and/or slowing progression of a variety of age-related ocular illnesses. Educational campaigns have been initiated by the federal government and public health associations as well as the eye-vision industry to heighten the awareness of a link between nutrition and eye-health link.– To this end, an educational vision icon (M’eyeDiet, ) was developed to promote awareness of the importance of a healthy diet, targeting the aforementioned eye-health nutrients.
M’eyeDiet: an educational tool on nutrition and eye health. This graphic presents a suggested recommended daily intake for each nutrient.
This poster can be placed in medical clinics, senior centers/assisted living areas, optometrist and ophthalmologist offices, wellness centers and food supermarkets, as well as being posted in a personal health-reminder area of one’s home. Since nutrients are more conceptual, and hence are invisible to consumers, “good vision food” items and the correct food serving size information should be available to the client/patient/consumer to make the necessary translation from nutrients to food. A simple food guide to help individuals choose rich food sources as a tear-off page attached to the graphic itself or as a stand-alone pamphlet can be included to encourage the discussion and practice of selecting the best food choices for healthy vision. The guide shown here is formed based on food groupings (vegetables, fruits, breads, dairy, fats, meats meat and nonmeat high-protein sources).
Anyone considering a supplementation program to meet recommended intakes should consult a health-care professional beforehand.
Subscribe to our Newsletter: Foods for good eyesight and hair I take a glass of soup made of spinach, carrot and tomato in breakfast. Is it good for eyes and hairs?
(April 13, 2011) Food Good For Eyes Sight is one of the most basic and important senses of the human body. The ability to see things and perceive depth is extremely important when it comes to basic skills such as movement and communication. Eyesight is enabled by the functioning of the eyes, the optic nerves, and the brain. The health of the eyes is very important and long term neglect can sometimes lead to loss of sight. While there is clearly a genetic and environmental link to this problem, there is also a link related to the nutrition of the individual.
People who are generally healthy and fit are less likely to suffer from eyesight degradation because of damage to their eyes. These individuals may suffer from age related degradation which is difficult to control. Good eyes are a result of the genetics of the individual, but they are also influenced by the presence of good quality nutrition in the system. If the eyes are well nourished, then it is fairly obvious that they will be as healthy as they could possibly be. Naturally, other factors, such as hygiene and disease control are essential for the maintenance of good eyes. When one considers food for good eyesight, one should realize that this refers to nutrition that has a long term beneficial effect on the eyes. Maintenance of a diet that includes food for good eyesight is important as it ensures that the eyes do not suffer from degenerative conditions or conditions brought on by malnutrition.
There is some food for good eyesight that can be included in an everyday diet so that these vital organs are well nourished and taken care of. Firstly, one should focus on a generally good diet. This type of diet contains plenty of variation and does not have much excess in it. There are many diet guides where individuals can seek information about the facets of a good diet. A good diet contains small amounts of fat and servings of carbohydrates and proteins that match the energy and muscle requirements of the individual. Vitamins and minerals are essential because they provide the unique components that are required by different parts of the body.
There is also a limit to how little or how much of a nutrient one can consume. Moderation is the key when it comes to nutrition. Any diet that is excessively focused on a nutrient or group of nutrients is likely to be unhealthy. When one is specific about foods to improve eyesight, there are certain recommendations in a diet for good eyesight. Carrots have been appreciated for their nutritional qualities.
Is one of the important vitamins associated with the health of the eyes. Therefore, any individual wishing to consume foods that are good for eyesight must consume some quantities of carrots. Raw carrots that are washed and peeled are the best at providing this benefit. Excessive carrot consumption is not considered to be good and may lead to an interesting side effect that leads to the individual developing a mildly orange tan on the skin. Sweet potatoes also provide the body with beta-carotene which is a great source for vitamin A. One can also consult with the nutritional guides given with certain foods for their quantity of vitamin A.
Healthy Eyes Vision
Tuna is a type of fish that is rich in. Other fish may also provide a similar benefit. The consumption of foods rich in omega-3 fatty acids is beneficial and they form the backbone of any diet for good eyes. Anti-oxidants are also considered to be essential for good eyes. Certain types of tea contain anti-oxidants in abundance. Berries are also a useful source of anti-oxidants. Cranberries are also a good source of antioxidants.
Free radicals are bad for the body and any diet that contains antioxidants is essential for good eyes and for good general health. Vegetables are a great source of nutrition for the body. Vegetables provide vitamins, minerals and fiber to the individual, all of which are important for good health are also good for eyesight. Specifically, for good eyesight, one can consume vegetables that include spinach, tomatoes, lettuce, celery, carrots, corn, yams and peas, amongst others. These vegetables all fall under the category of food for good eyesight. Fruits such as blueberries, lemons, guava and cantaloupe are all good for eyesight. When considering food for good eyes, one should also be aware of what foods should be reduced or eliminated from the diet.
Bad fats should be limited or removed completely as they do not provide any benefit to the individual. Excessive sugar consumption can cause temporary or permanent damage to the eyes. A symptom of hyperglycemia, which is high blood sugar, is blurred vision. While this may be temporary, the long term effects of high blood sugar cannot be ignored by an individual seeking good eyes and food to improve eyesight. Finally, one comes to the need for hydration. Hydration is important for any aspect of the individual’s body and the eyes are no different.
Good hydration ensures that the tears which lubricate the eyes are not too concentrated. Good eye lubrication is a feature of good eyes and must not be ignored. Individuals with bad diet habits and poor hydration habits may suffer from the effects of poor lubrication in their eyes.
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Good hydration also helps with waste disposal which means that toxic materials from the blood are continuously filtered out through the kidneys. This is a basic factor in the general health of an individual. A person’s eyes are often their most attractive feature and so it is not uncommon for people to use eye makeup in order to highlight their eyes. However, it is important to keep in mind that the eyes are extremely delicate and that eye products of a substandard quality can cause intense irritation and even injury. You will need to use a good eye shadow base before you apply any eye products. You can always consult a color chart or guide to find a color that suits your eye color. Most eye shadow color guides are divided into 5 main categories - good eye shadow colors for brown eyes, good eye shadow colors for green eyes, good eye shadow colors for hazel eyes, good eye shadow for blue eyes, and good eye shadow for brown eyes.
Make sure that you do not use products that have passed their expiry date and avoid sharing such personal items with friends. Submitted by M S on April 13, 2011 at 03:47 We rely on our five senses of sight, sound, smell, hearing, and taste. If these senses do not function optimally, we would find ourselves struggling through life. Of these five senses, there is little doubt that we depend on our sense of sight the most. It is, therefore, important that we pay attention to particular foods for eyesight to help maintain our vision. It is normal that as we age our eyesight may become weaker due to age related macular degeneration or eye disorders like cataract. Hence, doctors recommend that following a special diet to improve eyesight.
This diet would include food that is good for eyes and vision such as foods rich in vitamins and antioxidants which may prevent muscle weakness and improve the health of your eyes. An ophthalmologist would also be able to give you accurate information on food that is good for eyesight. Foods that are good for the eyes.
Individuals suffering from weak eyesight may consider the intake of foods that are good for eyesight and prolong healthy vision. Water should be one of the main constituents of a diet for eyes and clear vision. Water is an important part of the diet and enhances our bodily functions. A fluid balance is necessary to avoid problems like dry eye (a condition in which the tear glands limit the supply of tears to the eyes which leads to dry, itchy eyes). Also, our diet must include some of the following food considered good for eyes. Diet foods that are good for eyes. Some of foods that are good for eyes can be listed in food groups.
Including all these food groups in your daily diet will help in maintaining good eyesight. Vegetables: Green leafy vegetables like broccoli, spinach, green beans, Brussels sprouts, celery, kale, leeks, mustard greens and peas are all considered excellent diet for eyes. Add some yellow pulpy vegetables such as avocados, sweet potatoes, squash, corn, and yams for healthy vision.
Include carotene-based vegetables like carrots, cabbage and lettuce to your diet. Our body converts these carotenes into, which is an essential mineral for eye health. The lack of Vitamin A can result in eye infections and even night blindness. Eating may actually reduce the risk of cataracts since they supply the individual with plenty of vitamin A. Fruits: Some of the best foods for eyesight are fruits such as blueberries, persimmons, kiwis, guava, cantaloupe and apricots. Most of these fruits contain vitamin B and B complex.
Citrus fruits like lemons, oranges, and limes contain healthy doses of Vitamin C. Seafood: Oily fishes rich in omega 3 fatty acids such as salmon, tuna, sardines, and mackerel also improve weakened eyesight. Fish oil supplements may help to maintain healthy vision. However, the benefits accrued from eating fresh fish cannot be compared to these supplements. Meats: Moderate portions of lean meats, poultry and dairy products such as milk, butter, cheese and yogurt are also food good for eyes. They provide the body with essential proteins and amino acids for muscle health. However, remember that these are fatty foods and an excessive consumption may lead to plague deposits, which restricts blood circulation.
Healthy eyesight depends on unrestricted blood circulation to the delicate eye muscles. A Mediterranean-style diet comprising plenty of vegetables, dried fruit, nuts and seeds, and foods cooked in olive oil is an excellent diet for eyes. Certain herbs such as dill, parsley, oregano and turmeric are also food good for the eyes. Foods such as garlic, onions, shallots and capers are also considered foods for good eyesight since they contain sulphur, which helps to promote age and disease fighting antioxidants in the body.
Submitted by C N on October 18, 2010 at 11:32 Diet to Improve Eyesight and Hair A healthy diet with all the nutrients provides the vitamins and minerals needed for a better sight and lustrous hair. Tomatoes, carrots and spinach are all good for the eyesight and hair, you can continue with the soup if you like it for breakfast it would surely help. Besides the following nutrients mentioned below can also be added in your daily diet as they would help to promote good vision and also improve the hair quality. Vitamin A – good sources are carrots, papaya, mango, sweet potato, yam, spinach, turnips, squash, apricots and cod liver oil. Vitamin C – citrus fruits like orange, lemon, lime, guava, indian gooseberry, papaya, green and red pepper, tomato juice, raspberries, strawberries, Brussels sprouts, cauliflower and broccoli. Vitamin E – almonds, safflower oil, mango, eggs, peanuts and corn oil.
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Selenium and zinc – oysters, sea food, Brazil nuts, yeast, beef, chickpeas, nuts and wheat. Hair is basically dead proteins so including good sources of proteins in the diet would largely help. Some of which include eggs, milk and milk products, fish, poultry, sprouts and combination of cereals and pulses. Besides this include lots of water and fresh fruits and vegetables in your diet to ensure that you gain all the nutrients needed by the body.
Some exercises to improve vision like taking a sub bath of eyes or blinking the eyes often would also help to keep them healthy. Submitted by S M on April 3, 2008 at 05:18.
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Micronutrients can help your vision. The following micronutrients can be ingested through food.
Vitamins are organic compounds required by the body for vital functions. Vitamin A is particularly important for vision because it is directly involved in the visual process. Good sources of vitamin A include yellow and orange fruits and vegetables. But large quantities are found in liver as well, for example. The B vitamins are also crucial because they contribute to normal functioning of the nervous system, including the optic nerve.
A distinction is made between vitamin B 1, vitamin B 2, vitamin B 6 and vitamin B 12. Phytonutrients such as lutein and zeaxanthin are responsible for the yellow colour of the macula. The level of these phytonutrients in the macula and retina is a thousand times higher than in the blood, for example, and they play a significant role in the structure of the macula. Large quantities of lutein and zeaxanthin are found in spinach, curly kale and sweetcorn, and also in egg yolk. Omega-3 fatty acids belong to the group of unsaturated fatty acids and contribute to the maintenance of normal vision. They are also a key constituent of the light-sensitive cells in the retina.
Fatty coldwater fish, such as mackerel, eel and salmon, supply valuable omega-3 fatty acids. Minerals and trace elements are essential for vision. Zinc, for example, is a trace element that is important for the visual process.
Oysters contain a large amount of zinc, for instance. Rest and soothe your eyes in periods of rest by simply placing the palms of your hands over your eyes, curving your hands away from your eyes without applying any pressure. Looking at things close up all the time also strains the eyes, so look out of the window at more distant objects from time to time. Particularly in the summer, but also in the winter when the sun is especially low in the sky, you should wear sunglasses to protect your eyes against the bright sunlight. A balanced diet is good for your eyes and ensures a sufficient supply of important micronutrients.
1) Spinach Spinach is one of the most recommended veggies for eye healthy. Spinach is loaded with plenty of vitamins and minerals essential to keeping eye vision healthy. The common nutrients found in Spinach includes Vitamin C, beta- carotene, lutein, zeaxanthin.
As vitamin C having anti-oxidants properties helps to prevent macular degeneration and cataract formation (eyes disease found in older individuals) while beta-carotene prevents from macular degeneration, cataract formation, and night blindness. Lutein and zeaxanthin protect from macular degeneration, cataract formation and free radical from UV rays. Our eye muscles and cells are very sensitive. Lutein found in Spinach will strengthen the eye muscle and prevents the eye from infection.
2) Carrots As we discuss above the dark fruits and veggies like carrots are one of the most recommended fruits and veggies. Such as potassium, calcium, vitamin B6, vitamin b12, fiber, and beta-carotene which is most important as it prevents from degeneration of eye muscles. Beta carotene found carrots also absorbs the light passes through eyes. Carrots are also helpful in various eye problems such as night blindness, dry eyes etc. Vitamin B12, beta- carotene rich fruits like oranges, lemons also help to maintain eye health.
There are several health benefits of eating these veggies as it helpful in dry skin, strengthen stomach, live and lungs. 3) Broccoli Most of the food lovers don't love this green veggie but Broccoli is one of the most popular vegetables for eye health. Broccoli is loaded with plenty of vitamins and minerals like beta- carotene, vitamin B2, C, E.
A rich in fiber, calcium, iron and many other anti- oxidants. The lutein, zeaxanthin which helps in the production of energy cells and prevents from cell-damaging free radicals. Broccoli is a rich source of vitamin A having anti-oxidants properties is good for eye health while vitamin C, E and Folic acid responsible for building healthy cells. There are several health benefits of including Broccoli in your diet as it helps to prevent from high blood pressure, obesity, toxemia and improves eye health. 4) Apples Apples are sweet delicious fruit loaded with the bunch of health essential nutrients needed for healthy living. Apple's having strong anti-oxidants. Anti-oxidant properties is good for eye health.
Quercitin and rutin the plant pigment found in apple which helps to protect the eye from free radiation and blood leakage in eye retina. In addition to eye health,there are several health benefits of eating apple such as helps in weight loss, take care of skin, prevents from several cancers, control diabetes etc. 5) Dark Berries Dark Berries such as blackberries and Blueberry are good for night vision. Dark Berries are loaded with beta- carotene, iron, potassium, vitamin C. Eyes are good when they get proper blood circulation as Berries improves blood circulation to the brain and especially to eyes.
Berries are recommended for people having eye issues like eye diseases, night blindness, myopia. Blackberries are directly linked to better night vision. Anthocyanins found in Dark berries helps to prevent from macular degeneration which is responsible for night blindness. So eat dark berries to have healthy eye and vision. 6) Oranges Vitamin C is one of the essential nutrient required for proper functioning of the different system in human body.
Vitamin C having strong anti-oxidants properties found in this yellow fruits puts a healthy effect on your eyes. According to study and research, vitamin C helps to reduce the risk of developing cataracts and also reduces the risk of developing macular.
7) Oily Fish Oily fish like tuna, salmon are the rich source of omega-3 fatty acids found in eye retina. Deficiency of omega-3 fatty acids leads to certain eye problems like dry eye conditions. Eye essential fatty acids found in oily fish leads to the proper flow of intraocular fluid in eyes prevents from dry eye conditions. Fatty acid also responsible for strong and healthier tiny eye blood vessels and reduces the risk of macular degeneration in adults.
8) Red Meat Zinc found in red meat is one of the essential minerals to boost eye health. Zinc found in red meat helps our body to absorbs the vitamin A leads to lower the risk macular degeneration and promotes the eye tissues health. 9) Almonds Almonds are loaded with plenty of health- essential minerals such as vitamin E, Vitamin B2 and Potassium needed for healthy eyes.
According to research vitamin. Radical damage while magnesium helps to relax the smooth muscle found in the inner eye to prevent eye muscle spams. So try to include almonds in your diet to decreased the age-related macular degeneration. 10) Eggs Eggs are the rich source of several health essential vitamins and minerals needed healthy and fit lifestyle. Eggs are the rich source of vitamin A and lutein helps to protect from night blindness and dry eye syndromes. So try ti include eggs in your diet to promote eye health. 11) Sweet Potatoes Sweet Potatoes are the rich source of vitamin C and vitamin A having antioxidant property helps to protect eyes from macular degeneration in old age and cataract formation.
12) Peanuts Peanuts are tasty snacks loaded with a rich source of vitamin E and zinc. As we discuss above zinc rich food helps to.
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