With aging, we begin to suffer loss of vision, cataract, muscular degeneration and night vision problems. There are several nutrients which help to protect our eyes such as Beta Carotene, Vitamin C, plus Zinc, Omega 3 Fats and Vitamin E.
SIMPLE LIFESTYLE & DIETARY CHANGES FOR HEALTHY EYES!!!
1. Up Your Antioxidant Intake: People with low levels of antioxidants are more likely to develop age-related macular degeneration (AMD). Include vitamin C (in citrus fruits, kiwi and broccoli), vitamin E (in vegetable oils, nuts and avocados) and lutein and zeaxanthin which help to form macular pigment that filters out some of the sun’s damaging rays. (in leafy greens, such as spinach, kale and collards)
2. Eat Beans: Beans ranging from kidney beans to chick peas and lentils are a great source of zinc that releases Vitamin A to your diet. Deficiency in Zinc leads deterioration of macula, in retina. Zinc is also present in beef and poultry
3. Eat (Whole) Eggs: Egg yolks are also rich in lutein and zeaxanthin, but many of us avoid eggs because we’re worried about their cholesterol content. Research has found that when people ate eggs, as many as two daily—they significantly increased the levels of lutein and zeaxanthin circulating in their bodies without boosting LDL (“bad”) cholesterol levels.
4. Eat more Sea Foods: people who ate at least two servings of fatty fish (such as salmon, sardines, mackerel, herring or trout) per week were about one-third less likely to develop advanced AMD than those who didn’t.
Omega-3 fatty acids—esp. DHA—in fish are key components of the nerve cells in the retina. "DHA is found in much higher concentrations in the retina than in other parts of the body, thus, a deficiency may trigger AMD." says scientist Elaine Chong, at the Eye Research at University of Melbourne, Australia.
Omega-3 fatty acids—esp. DHA—in fish are key components of the nerve cells in the retina. "DHA is found in much higher concentrations in the retina than in other parts of the body, thus, a deficiency may trigger AMD." says scientist Elaine Chong, at the Eye Research at University of Melbourne, Australia.
5. Wheat germ: It is a big source of Vit E, that decreases the development of cataract and muscular degeneration. Almonds, hazelnut and sunflower seeds are also a great source of Vitamin E which keeps your eyes healthy.
6. Broccoli, Spinach & carrots are very important for eyes. They have nutrients which reduces muscular degeneration and loss of vision. They are rich in vitamins to promote eye health.
7. Take Vitamin supplements: Taking high-dose supplement form, provides several nutrients that may help to reduce the risk of AMD greatly. Research trials has shown 10 mg of lutein (the equivalent of about 3 cups of spinach), 2 mg of zeaxanthin and 1 gm total of EPA and DHA (approx. about 3-oz serving of salmon) is effective. Note: Always take advise of your doctor.
8. Eat Turkey: is effective in warding off cataract. Loaded with zinc and vitamin B, this meat is a terrific food for your eyes. It tastes best in burgers and salads.
9. Eat Sardines: rich in omega 3 fatty acids, which are not only healthy for your heart, but also for your eyes. Include it in your diet twice a week; they work by protecting the tiny blood vessels in your eyes and maintaining overall eye health.
10. Keep Your Blood Pressure &Weight in check: People with high BP are more likely to have AMD, according to the American Academy of Ophthalmology, as increased pressure damages blood vessels, reduces blood flow to the eyes, making it harder for nutrients to reach the retina and removal of damaging debris from the eyes. Excess wt is also harmful as extra fat tissue can “sink” some eye-protective nutrients, making them less available to the macula.