Those of us with healthy eyes tend to take eye health for granted. Instead of waiting until the head of the south view, let’s take a look at our diet to improve our eyes. Since we are ending Month healthy vision, vitamin C, vitamin E, selenium, beta carotene, lutein have been shown to reduce the risk of cataracts and macular degeneration. These are foods that are rich in these nutrients, along with ideas on how to incorporate into your diet.
the eye protection begins with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc and vitamins C and E may help prevent vision problems like age-related macular degeneration and cataracts, studies show. Regular consumption of these foods can help lead to good eye health.
(i), green leafy vegetables like spinach, kale and collards
(ii) salmon, tuna and other fatty fish
(iii) eggs, nuts, beans and other protein sources no meat
(iv) the oranges and other fruits or citrus juices
Eating a well balanced diet also helps maintain a healthy weight, which makes it less prone to obesity-related diseases such as diabetes type 2 diabetes is the leading cause of blindness in adults ..
mix these superstars of lutein in lasagna, sandwiches layer of leaves or even mix in a shake (not mixed with fruit flavor!). Only 10 milligrams of lutein per day about 1/2 cup of spinach can help prevent vision loss, research has shown.
3. Beyond C arrots
You probably he has heard that carrots and other orange fruits and vegetables promote eye health and protect vision, and it is true: Beta-carotene, a form of vitamin a that gives these foods their orange color, it helps the retina and other parts of the eye run smoothly.
however, eat your way to good view is not only about beta-carotene. Although not as well known its connection with vision, several other vitamins and minerals are essential for healthy eyes. Doing these five foods a staple of your diet to keep your peepers in full Shap.
Start your day with an egg or two to keep your vision on the track. Eggs contain proteins that are beneficial to the eye lens. The yolk is just as good for you as it helps prevent eye diseases as you age.
delicious salmon, healthy heart is rich in B vitamins and omega-3 fatty acids, which can help protect the eyes. Salmon is particularly rich in the B vitamin niacin; Several scientific studies have shown that people who eat a diet containing plenty of foods rich in riboflavin and niacin can reduce the risk of cataracts by half. salmon healthy fats can also help prevent macular degeneration by protecting the light receptor cells in the eye from damage caused by sunlight and free radicals. One study found that people who ate only one weekly serving of fish, in general, a good source of omega-3, reduced their risk of macular degeneration by more than 30 percent. If you want to take advantage of this promising research, recommend eating fatty fish like salmon, sardines, Atlantic mackerel, striped bass, and trout at least twice a week.
6. Carrots bring two benefits
Foods with beta-carotene are as a one-two health benefits! Once ingested beta-carotene, your body converts into vitamin A, which helps not only with good eye health, but also with a strong immune system and healthy skin. Mom always told us to eat our carrots and he was right! Unprocessed “adult” Carrots are a superior source of beta-carotene (almost 5,000 g of vitamin A in an average carrot), but carrots, sweet potatoes, pumpkin, spinach, and greens also contain a good deal. Portions of these vegetables a day will yield great results in your vision.
especially salmon, tuna fish and cod – contains omega-3 healthy, found in the retina. Omega-3s are also known to increase your brain power which indirectly leads to better vision. If you’re not a fan of fish, taking fish oil pills to achieve similar results.
8. Sunflower S eeds
Along with the vitamin C, lutein and beta-carotene, vitamin E is a member of a group of antioxidants that can neutralize free radicals. One study found that women who consumed a healthy diet full of all kinds of antioxidants from vegetables, fruits and whole grains were half as likely to develop cataracts as women who do not eat a healthy diet. In addition, numerous studies have found that people with high dietary intakes or blood levels of antioxidants – especially vitamins C and E – are at significantly lower risk of cataracts. A full of foods rich in vitamin E, such as sunflower seeds, almonds, peanuts, and butters based on these nuts and seeds can protect your vision (and benefit the rest of your body, too!)
diet 9. avocados
avocados contain more lutein than any other fruit. Improves lutein view by reducing the chances of cataracts and other eye diseases.
Recent research suggests that certain foods – especially carbohydrates low quality, such as sugary foods and refined carbohydrates white – can increase the risk of developing cataracts and macular degeneration. In general, these foods are classified as high-glycemic carbohydrates, which means they are digested and absorbed by the body, causing a rapid increase, unhealthy levels of blood sugar quickly. Glucose eventually moves from the blood in the eye, and scientists believe that long-term exposure to high loads of sugar can damage the retina and small capillaries in the eye. Therefore, your eye health is just one more reason to sweep these foods from your kitchen. Replacing low quality, refined carbohydrates with whole grains like quinoa (a delicious grain that is a complete protein), brown rice, oatmeal and whole grain bread is a smart strategy for overall health.
1 1. Try T aking vitamins Vital Vision
Help your eyes get plenty of vitamins a and C, as well as lutein and zeaxanthin. Do not forget to Omega 3. Omega 3 fatty acids are essential nutrients that can help maximize your health. Most people know that are good for the heart – what many do not realize is that Omega 3 can help keep your healthy retinas and stop related deterioration with age of the view
12 .. black chocolate
Make room for dessert – black chocolate is good for your vision! Specifically, it contains flavonoids that protect blood vessels in the eyes. strong blood vessels are equal strong cornea and crystalline strong
so eating black chocolate.