Eye Health

Foods Good For Eye Health

Sunflower Seeds and Nuts

One ounce of these seeds or almonds contain half the amount of vitamin E that the USDA recommends every day for adults. A large study found that along with other nutrients, vitamin E can help slow age-related macular degeneration (AMD) to get worse. Also, it can help prevent cataracts. Other good sources of vitamin E are hazelnuts, peanuts (technically legumes), and peanut butter.

Raw Red Peppers

Bell peppers give you the greater amount of vitamin C per calorie. That's good for the blood vessels in your eyes and science suggests that it might reduce your risk of cataracts. It's found in many fruits and vegetables, including bok choy, cauliflower, papaya and strawberries. Vitamin C is broken down by fire, so go raw when you can. Brightly colored peppers also contain vitamins A and E that are eye friendly.

Dark, Green Leafy 

For example, kale, spinach, and collard greens are both rich in vitamins C and E. They also possess the lutein and zeaxanthin carotenoids. Such vitamin A plant-based formulations reduce the risk of long-term eye disease including AMD and cataracts. The majority of people who eat Western diets are not getting enough of them.

Salmon

To function properly your retinas need two types of omega-3 fatty acids: DHA and EPA. You can find both salmon, tuna, and trout in fatty fish, as well as other seafoods. Omega-3s also tend to protect the eyes against AMD and glaucoma. Low levels of certain fatty acids were associated with dry eyes.

Sweet Potatoes

Orange-colored fruits and vegetables — such as sweet potatoes , carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, the ability of your eyes to adapt to the dark. Additionally, one sweet potato has more than half the vitamin C you need in a day and a small amount of vitamin E.

Lean Meat and Poultry

Zinc carries vitamin A into your retina from your liver, where it is used to produce the protective pigment melanin. Oysters have more zinc per serving than any other food, but in order to get enough, you don't have to be a shellfish lover: beef, pork and chicken (both dark and breast meat) are good sources.

Beans and Legumes

Prefer a low-fat , high-fibre vegetarian option to help keep your night vision sharp and slow AMD? Chickpeas also have a high zinc content, as do black-eyed peas, kidney beans and lentils. A can of baked beans will also do the job.

Eggs

It's a great package deal: zinc in an egg helps your body from its yolk to use lutein and zeaxanthin. These compounds' yellow-orange colour, blocks harmful blue light from damaging your retina. They help raise the amount of protective pigment in the macula, the portion that regulates central vision in your eye.

Broccoli and Brussels Sprouts

These linked vegetables come with another nutrient-winning combination: vitamin A (as lutein, zeaxanthin, and beta-carotene), vitamin C , and vitamin E. They 're all antioxidants that protect your eyes' cells against free radicals, a form of unstable molecule that breaks down healthy tissue. Their retinas are especially fragile.

Tips For Eye Health, Maintain good eyesight

1. Eat Well

Good eye health begins with the food on the plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E can help prevent age-related vision problems such as macular degeneration, and cataracts. Load your plate with: To get them.

• Green leafy vegetables like spinach, kale, and collards
• Salmon, tuna, and other oily fish
• Eggs, nuts, beans, and other nonmeat protein sources
• Oranges and other citrus fruits or juices
• Oysters and pork.

2. Quit Smoking

Among many other medical problems it makes you more likely to get cataracts, damage to your optic nerve and macular degeneration. If you've managed to kick the habit before just beginning again, stay tuned. The more often you try to leave, the greater the chance of success.

3. Wear Sunglasses

The right pair of shades will help shield your eyes from ultraviolet (UV) rays from the sun. Too much UV sensitivity is improving the cataract chances and macular degeneration.

Choose a pair that blocks UVA and UVB rays from 99 per cent to 100 per cent. Wraparound lenses help protect your eyes against side effects. Polarized lenses decrease the glare when driving.

4. Use Safety Eye wear

Wear safety glasses or protective goggles while using dangerous or airborne products on-the-job or at home. Even sports such as ice hockey, racquetball, and lacrosse can cause eye injury. Cover your eyes. Helmets with clear face masks or polycarbonate sports goggles can cover the eyes.

5. Look Away From the Computer Screen

Too long starting on a machine or a telephone screen may cause:

• Eye struck
• Blurry view
• Problems with distance concentration
• Eyes free
• Headdresses
• Neck and back, and pain in the shoulder.

To protect your eyes:

• Make sure your prescription glasses or contacts are up-to - date and perfect for a computer screen search.
• If your eye pressure isn't going to go down, talk about computer glasses with your doctor.
  
• Shift the screen so that the eyes are aligned with the monitor 's edges. That lets you look slightly down at the screen.
• Seek to prevent glare from the lights and mirrors. If possible using an anti-glare screen.
• Choose a comfortable chair which is friendly. Place it so your feet are flat on the floor.
• If the eyes are dry, then blink more.
• Let your eyes rest every 20 minutes. Look for 20 seconds on 20 feet forward. Get up every 2 hours at least, and take a 15 minute break.

6. Visit Your Eye Doctor Regularly

Everyone, even young children, needs a regular eye exam. It helps preserve your sight and encourages you to see the best of you.

Eye examinations may also detect conditions which have no symptoms, such as glaucoma. It is important to spot them early on, when treatment is easier.