What foods are healthy for your eyes ?
Meanwhile people are busy with their daily activities, they forget to have proper dietry supplements.Proper food, balanced diet and healthy eyes are very much co-relating to each other.While world is fighting for the cause of blindness, ignorance of people to eat healthy food remains the leading creator of the diseases like Cataracts, Diabetic Retinopathy, Age Related Macular Degeneration, Xerophthalmia,and Dry Eye Syndrome.
Eating the foods that are rich in vitamins, Nutrients, and Minerals helps to maintain better eye sight.
Below are the list of basic foods for Healthy Eyes:
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. It can be obtained directly from maternal milk (breast milk) or fish oil.Most of the DHA in fish originates from the food like micro algae in the cold oceanic water. Fish, particularly salmon, can be a great food for better eye sight.These healthy fatty acid also helps prevent dry eyes with the smooth functioning of Meibomian gland.
Wild caught version of salmon is always better than farmed raised as they have high saturated fatty acid and less omega 3’s.
Note: Vegetarian diets typically contain limited amounts of DHA, and vegan diets typically contain no DHA. DHA manufactured using microalgae is vegetarian. Flax seed(आलस), Kale, wallnut, vegetable oil contain DHA but our body need to do more work to extract them.
Green leafy vegetables are rich in nutrients called as lutin and Zeaxanthin, which are the best antioxidents to prevent eye diseases. Lutein and zeaxanthin aren’t made in the body, so you have to integrate them into your diet.
Two carotenoids, lutein (pronounced loo-teen) and zeaxanthin (pronounced zee-uh-zan-thin), are antioxidants that are highly deposited in the macular area of retina. Lutein and zeaxanthin filters harmful high-energy blue wavelengths of light.According to American optometry Association, Higher dietry intake of these compounds have shown to minimize the risk of cataract development in adults.The lutin and zeaxanthin neutralizes the free radical, thus preventing the oxidation of the crystalline lens in our eyes. NEI ,U.S.A says Lutin and zeaxanthin has been found to be an excellent compound for increasing visual performance in patients with AMD.
Carrots are rich in carotinoid also known as beta-carotene.The natural state of beta-carotene is orange-yellow, due to which the carrots occur in orange color.The beta-carotene are converted to vitamin-A(retinol) in our body.Beta-carotene itself is not an essential carotinoid, but vitamin-A helps in formation of mucus membrane ,Rhodopsin in retina, W.B.C,epithelial cells in skin.Vitamin A initiates growth in human beings and It protects the conjunctiva and cornea with the mucus cells produced by the crypts of Henle and the glands of Manz.Retinoic acid is used in treatment of cancer and acne too.Vitamin-A(retinol) with other anti-oxidants, helps to protect vision in patients with AMD.
Eggs are great food to eat.The Egg is rich in vitamin-A, lutin, zeaxanthin, and zinc.Zinc is required in the body to absorb vitamin-A. Zinc helps vitamin-A to create a pigment called “Melanin”.Melanin helps in maintaining color of iris and retinal pigment epithelium.Thus, Zinc helps in night vision as well.But it doesn’t necessarily mean zinc helps rod cells of retina. “Zinc helps to reduce your macular degeneration risk”, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.
Like other nuts, Almond also contains vitamin E. Vitamin E delays the progression of cataracts and AMD.Vitamin E works with lutin and zeaxanthin.Human body doesn’t produce vitamin E in the amount it needs. This is why daily intake of vitamin E through your diet or nutritional supplements is important for good eye health.other nuts like peanuts, brazil nuts,Hazelnuts, wall nuts, and oyster and other sea foods contain an element called selenium that is also required for the body for the better absorption of Vitamin E in the body.
Dairy products like milk and yogurts are rich in vitamin A and zinc.Both functions by production of Mucin, melanin, rod cells pigment in retina.The middle vascular layer and conjunctiva, both are benefitted by eating the dairy products.It is better to have dairy from proper grass fed cows.Dairy helps against cataract and other retinal diseases.
Fruits like oranges, berries, lemon etc. are rich in vitamin C.The vitamin C helps the blood vessels by preventing oxidation of cholesterol.It also combats the cataract and Age Related macular degeneration.Vitamin C(Ascobic acid) is also an anti-oxidant.
Vitamin C maintain connective tissue, including collagen found in the cornea.
Thus, Eating wholesome foods rich in Anti-oxidants helps in better sight.Macular degeneration and cataracts are likely to be helped for slow progression.
Note: Hypermetropia and Myopia are not likely to be reversed with healthy food.