This is very common these days to find eye related problems in, not only the aged people but also across the age groups including children. Here, food plays an important role to keep you away from eye problems.
If your plate is loaded with food which contains a range of vitamins, nutrients and minerals, you could greatly improve upon and also maintain your eve condition. To keep our eyes and vision healthy, we need many types of antioxidants, like Lutein & Zeaxanthin, Vitamin A, Vitamin C, Vitamin E, Beta Carotene, Omega 3 Fatty Acids and Zinc. Out of these nutrients, Lutein & Zeaxanthin are the two most important nutrients that can keep your eyes healthy and functioning throughout your lifetime.
Lutein and zeaxanthin are already present in the macula of the human eye which play a key role in keeping a healthy vision. Diets rich in these two nutrients may help you retain better vision and avoid risk of getting cataract and aged muscular degeneration (causing damage to the middle of the retina) and also protect your eyes from harmful ultraviolet rays present in sunlight.
Highly Recommended Foods containing Lutein & Zeaxanthin:
|Kale (Cooked)||1 Cup||23.8 mg|
|Spinach (Coocked)||1 Cup||20.4 mg|
|Turnip Greens (Cooked)||1 Cup||12.2 mg|
|Corn (Cooked)||1 Cup||2.2 mg|
|Green Peas (Canned)||1 Cup||2.2 mg|
|Broccoli (Cooked)||1 Cup||1.6 mg|
* According to a research, Spinich is highly recommended as it contains good amount of both the nutrients i.e. Lutein and Zeaxanthin.
For a better absorption of these nutrients, you should add Vitamin-C and Vitamin-K rich food in your daily diet.
Some More Food For a Healthy Living
You can also include plenty other fruits and vegetables in your diet such as carrots, tomatoes, bell peppers, strawberries, pumpkin, corn, egg yolks and avocados. Walnuts, and flax seeds can supply Omega-3 fatty acids which are important to overall health. A diet containing foods with a low glycemic index (GI) may also be beneficial to maintaining eye health.
We, sometime knowingly or unknowingly, ignore the nutrition required for our eye health until we experience some change or discomfort in our eyesight. By adopting a healthy lifestyle of physical exercise and taking proper nutrition as mentioned above, and/or as suggested by your Dietetian, within the recommended doses, you are likely to keep your eyes functioning well for years. Include Lutein and Zeaxanthin and other nutrients in your daily diet and prepare yourself for a healthy tomorrow.
Become Aware….Eat Right & Stay Healthy!!