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Best Foods For Eye Health And Eyesight

Best Foods For Eye Health And Eyesight

Best Foods For Eye Health And Eyesight
Best Foods For Eye Health And Eyesight

It is surprising that in order to protect your vision at a bad age, why do you need eye vitamins? Eat the first and most important foods, as well as the goal of some raw foods such as veggies that are worthless. Bite the antioxidants in your diet as close to that time and prevent them from cooking when you are eating as much as possible, and cook it at as low temperatures as possible to avoid destroying your food delicate phytonutrients.

In the case of veggies and fruit steam, sautéing or raw foods, enjoy plenty of food items listed below. Try to buy organic, fresh, wildly caught foods as much as possible to obtain a nutrient concentration in the smallest amount of eye vitamins and pesticides or other toxic chemicals.

The following are some of the best foods to eat in order to get the best eye vitamins:

  • Carrots and carrot juice
  • Leafy green veggies (turnip greens, kale, mustard greens, collard greens, spinach)
  • Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
  • Citrus fruits (oranges, grapefruit, lemon, and limes)
  • Sweet potatoes
  • Green beans
  • Eggs (including the yolk)
  • Berries
  • Papaya, mango, kiwi, melon, and guava
  • Corn
  • Red bell peppers
  • Peas
  • Nuts and seeds (sunflower, sesame, hazelnut, almond, brazil nuts, etc.)
  • Wild-caught seafood, omega-3 foods and high-zinc foods (salmon, mackerel, sardines, herring, halibut, tuna, etc.) plus grass-fed meat, cage-free eggs and pasture-raised poultry

How Eye Vitamins Impact Eye Health

1. They Stop Free Radical Damage (Oxidative Stress)

Some vitamins and antioxidants, such as lutein and vitamin c, help in fighting the free radical damage in the eyes due to things like bad food, computer lightings such as blue light emissions and sun / UV light exposure. To fight the effects of aging and to slow down oxidative damage in general, we require these vitamins, which we are due to the combination of all the factors (listed above, apart from alcohol or smoking and exposure to various environmental pollutants ) Experience.

Macular decomposition and cataracts like Vision loss and disorder are ultimately due to the process of oxidative damage, this is because people with an elderly and unhealthy lifestyle are susceptible to vision loss and eye problems, especially when they are low in some vitamins. Are there. Oxidative damage can cause blood to reach the eyes, damage the blood vessels, complicate eye surgery, and cause disorders, which inhibit normal vision like diabetes and heart disease.

2. Help Prevent Macular Degeneration

Antioxidants like lutein and zeatin protect healthy cells while inhibiting the development of malignant cells that damage vision. Some vitamins help to recover the age-related macular decomposition, which is considered the most common cause of blindness in older adults.

Estimates show that more than 25 million people worldwide are affected by macular decomposition or cataract, especially 55 years and older people live in industrialized Western countries - most likely because their diet is important nutrients But there is more in things that cause swelling.

Eye vitamin helps to filter the percentage of harmful micro-wavelength UV light which negatively affects the delicate parts of the retina-like eyes. Disease studies related to age have shown that consuming a 40-80 mg zinc taken with antioxidant beta-carotene, vitamin E and vitamin C, slows down the progress of advanced macular decomposition and slows down from visual acidity 19 percent of people with high risk for these diseases

3. Lower the Risk for Cataracts

Within the eyes, one of the most important functions of the lens is to collect and concentrate light on the retina, which allows us to see clearly without "cloudiness". It is important to consume antioxidant which helps keep the lens clear and safe from damage, otherwise, cataracts can make eyesight and blur the vision, often permanently.

Studies have shown that high dietary intake of lutein and zeaxanthin with beneficial vitamin E are associated with very low risk of formation of cataract, as well as better eyesight in those who are already cataract. According to the American Optometric Association, the lack of zinc is also associated with cloud and poor night vision because it helps in bringing vitamin A to the retina from the liver.

4. Reduce Glaucoma, Eye Fatigue, Glare and Light Sensitivity

Tissues in the eyes become more damaged, become more wrong and sensitive eyes. Eye vitamins help keep your vision accurate by strengthening the lens, cornea, retina, and macula. They are especially important for precision vision because they stop cataracts, which makes the lens cloudy and makes the light difficult by keeping it in mind.

According to the Glaucoma Research Foundation, a healthy diet in vitamins A, E, C, and Zinc can also fight glaucoma, which is described as a tunnel vision or vision impairment, which infects the optic nerves in the eyes.

5. Strengthen Tissues in the Eyes and Elsewhere

As mentioned earlier, tissues in the eyes are damaged by oxidative stress and inflammation, which is created over time due to age and an unhealthy lifestyle. Studies show that omega-3 fatty acids and antioxidants like vitamin E and vitamin C are beneficial for those whose immune system has become weak due to bad diet, chronic stress and diseases.

They are also important for the development of eyes in infants and children. According to the analysis of several studies conducted by researchers at the Harvard School of Public Health, infants fed to supplemental sources of omega-3 (DHA) compared to those who did not receive omega-3 better than 2 and 4 months of age Visibility showed up.
Not only do these eyes help protect the eyesight of vitamins, but there are other far-reaching benefits for tissues of body tissues (joints, cartilage, osteoblast etc.) as they reduce inflammation which is the root cause of most diseases. If you are having trouble walking, balancing and working normally, then what is the right vision?

How Much of These Eye Vitamins Do You Need?

Wondering how many fruits and vegetables do you need to get vitamins of these beneficial eyes?

At this time, there is no general recommendation for the daily intake of antioxidants such as lutein or zeaxanthin. Generally, the higher the antioxidant foods you consume, the more diversity in your diet is better in terms of "eating the rainbow". Here are some guidelines, though:
  • Most studies show that eye health benefits are greatest when someone consumes 10–30 milligrams of lutein per day or more.
  • Aim for about two milligrams of zeaxanthin per day or more.
  • Adult men and women should get at least 75–90 milligrams daily of vitamin C, 1,000 milligrams a day of vitamin E (or 1,500 IU) and 700–800 IU daily of vitamin A.
  • The recommended amount of zinc for adult women and men is eight to nine milligrams daily.
  • The adequate intake of omega-3 is 1.6 grams a day for men and 1.1 grams a day for women, which can obtain through a combination of supplements and foods.
What does it translate in terms of your diet? These quantities can be obtained very easily by eating a diverse, colorful, healthy and treatable diet filled with veggies and fruits. For example, more than 22 milligrams of lutein plus enough vitamin C in only one cup season.

While you can get adequate eye vitamins from a well-rounded diet, supplements are also recommended for those who are susceptible to eye damage or who have difficulty in normal nutrient absorption, such as the elderly often The digestive system has weakened. An age-related disease study created a complementary formula that combines the high doses of most nutrients in the food items mentioned for the health of the eyes.
It is also recommended that you consume high food in vitamins and antioxidants with healthy fats because many of these vitamins are "fat-soluble nutrients" which are best for eating with the source of lipids (fat) Are absorbed. For proper immersion, add some vitamins like omega-3 foods (salmon), coconut oil, olive oil, avocado, nuts, and seeds.

Final Thoughts on Eye Vitamins

  • As we grow up, eyes become more sensitive to damage caused by unhealthy lifestyle and highly active immune system, resulting in flooding of defense cells and hormones in the body which harm the parts of the eyes. In fact, half of the adults suffer from the cataract of any kind till the age of 75 years.
  • The top eye vitamins are lutein, zeaxanthin, vitamin C, vitamin E, zinc, vitamin A and omega-3. They help stop free radical damage; prevent macular degeneration; lower the risk for cataracts; reduce glaucoma, eye fatigue, flare, and light sensitivity; and strengthen tissues in the eyes and elsewhere.
  • Some of the finest food items that provide eye vitamins include carrots, leafy deer, cruciferous vegetables, lemon fruits, sweet potatoes, green beans, eggs, berries, papaya, mango, kiwi, melons, guava, corn, red bell peppers, peas, Nuts include. , Seeds, wildly caught seafood, grass-filled meat, and grassland poultry.


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