Nutrients That Will Optimize Your Eye Health

About eye health

> attending for your eye screening appointment on an annual basis.
>Keep blood pressure under control
>Be a healthy weight for your height by following a healthy lifestyle
>Give up smoking

Best food for eye health

Avocados: Avocados contain more lutein than any other fruit. Lutein is important nutrient for your eyes. They are a great source of other eyenutrients such as vitamin A.
Broccoli: Broccoli is a good source of vitamin C, calcium, lutein, zeaxanthin acts as an antioxident which can help filter out damaging uv light.
Carrots: Carrots have long been recognised as an eye food due to their high levels of vitamin A.
Eggs: Eggs are an excellent source of eye nutrients, like vitamin A, zinc, lutein, lecithin, B12, vitamin D and cysteine.
Tomatoes: Tomatoes are high in vitamin C and lycopene, two important eye nutrients. Vitamin C may also help to slow down the development of cataracts.
Spinach: Another great source of vitamin A, spinach also contains other important eye nutrients including lutein and zeaxanthin.
Garlic: Garlic contains selenium and vitamin C.
Sunflower: Seeds Sunflower seeds contain selenium, a nutrient that may prevent cataracts and promote overall eye health.
Salmon: Salmon is rich in omega-3 fatty acids, which are important for maintaining overall eye health. It also contains folic acid, vitamin D, vitamin B6, vitamin B12 and vitamin A.
Kale: Like spinach, kale is a good source of vitamin A, lutein and zeaxanthin.

Common Eye Diseases

Cataract: It is the clouding of the eye’s natural lens, which lies behind the iris and the pupil. Cataracts, most commonly cause diminishing of vision in people over 40 years of age, and is the principal cause of blindness. A cataract starts out small and at first, has little effect on the vision. One may notice that the vision has blurred a little, like looking through a cloudy piece of glass or viewing an impressionist painting.

Glaucoma: It refers to a group of eye diseases wherein the optic nerve gets progressively destroyed. This is often due to an increase of pressure within the eye,resulting in gradual vision loss and, eventually blindness. (IOP). Normal intra occular pressure is 14.6–22.04 mm of mercury, it is measured by an instrument named schiotz tonometer. Another instrument used to measure IOP is called the applanation tonometer. It is generally brought about by anomalous high pressure inside the eyeball. There are restrictions in the field of vision as a result of the damage to the optic nerve.

Vitamin A

 Vitamin A deficiency is one of the most common causes of blindness in the world.

This vitamin is essential for maintaining your eyes’ light-sensing cells, also known as photoreceptors.

If you don’t consume enough vitamin A, you may experience night blindness, dry eyes, or even more serious conditions, depending on the severity of your deficiency.

Vitamin A is only found in animal-derived foods. The richest dietary sources include liver, egg yolks, and dairy products.

However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables.

Provitamin A carotenoids provide around 30% of people’s vitamin A requirements, on average. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots.

Lutein and Zeaxanthin

 Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments.

They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball.

Lutein and zeaxanthin function as a natural sunblock. They’re thought to play a central role in protecting your eyes against harmful blue light.

Controlled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina.

One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD.

The researchers also discovered that those with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration, compared to those with the lowest intak.

However, the evidence is not entirely consistent. One meta-analysis of six observational studies suggests that lutein and zeaxanthin only protect against late-stage AMD — not it’s early development stages.

Lutein and zeaxanthin usually occur together in foods. Spinach, swiss chard, kale, parsley, pistachios, and green peas are among the best sources (8Trusted Source).

In fact, egg yolks are considered one of the best sources due to their high fat content. Carotenoids are better absorbed when eaten with fat, so it’s best to add some avocado or healthy oils to your leafy vegetable salad.

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