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5 Foods to Boost your Eye Sight

5 Foods to Boost your Eye Sight

It is common trend that people are using eyeglasses or contact lense to increase their eye sight. Sometime you feel very uncomfortable, as you have to take care of eyeglasses and contact lenses. In this article we should about 5 Foods to increase your eye sight naturally.

1. Carrots

Carrots contain a higher level of beta-carotene than any other vegetable or fruit. In the liver the beta-carotene is converted into A vitamin which plays a key role in the visual system. Carrots are an excellent source of vitamin A—one serving provides 210 percent of the recommended daily amount. This essential vitamin is used by the eyes to maintain good vision. The beta-carotene in the vegetable is converted to vitamin A in the liver and then goes on to combine with a protein called opsin to form rhodopsin. This substance is needed for night and color vision. Regular consumption of carrots may also help to protect the eyes from age-related vision problems such as macular degeneration and cataracts.

2.Blueberries

Blueberries are one of the highest food sources of antioxidants and one of the healthiest foods for your eyes. Blueberries, packed with nutritious vitamins and minerals, are of particular benefit in maintaining eye health. The nutritious elements of blueberries could help prevent many disorders that eventually lead to impaired vision or blindness. Blueberries pack 14 milligrams of vitamin C per cup. Vitamin C is crucial in protecting the body from free radicals-unstable molecules – which damage the eyes and cause disease. According to the “Journal of Orthomolecular Medicine,” vitamin C reduces intraocular pressure, decreasing the potential for developing glaucoma. Glaucoma, which refers to various eye conditions that damage the optic nerve, is the second most common cause of blindness in the U.S. Vitamin C also helps maintain the connective tissue in the eye and may prevent macular degeneration.Vitamin A is an antioxidant found in blueberries – 80 International Units per cup of berries – which also protects the eyes from damage caused by free radicals, and generally promotes eye health in a variety of ways. Vitamin A helps fight inflammation of the eye. Vitamin A can even be beneficial in the treatment of dry eyes.The vitamin E in blueberries may help stop the formation of cataracts or clouding of the eye lens. Blueberries also contain anthocyanins, which are flavonoid pigments that act as antioxidants. In addition to promoting similar health benefits to other antioxidants for the eyes, anthocyanins maintain general eye health. Additionally, they may reduce inflammatory eye disease and even diabetic retinopathy, or damage to the eye due to living with diabetes. One cup of blueberries contains 0.24 milligrams of zinc. Zinc, another important mineral for eye health, also helps protect against macular degeneration and night blindness, allowing better eye adjustment in dark conditions. Zinc also helps the body better absorb other vitamins, like vitamin A.
The high level of vitamin A of the blueberries is one of the reasons that make these fruits so good to strengthen the eyesight. Blueberries prevent the deterioration and the loss of the sight for older persons, but they also improve the night vision.

3.Egg Yolk

Because of the lutein and zeaxanthin, two carotenoids associated with a risk reduction of getting cataract and macular degeneration, the egg yolk is a great benefit for the eyes.

The pigments that make eggs yellow are the same pigments that protect your eyes from the harmful rays of the sun. The retina at the back of the eye is made up of a layer of light-sensitive cells that enable us to see. In the middle there is a region called the macula where the cells are more densely packed; this region is concerned with central, highly focused vision. These cells may start to die off, particularly for people over 65, due in part to the damaging effects of UV rays in sunlight. This condition is called macular degeneration and it makes reading, driving or recognizing faces difficult or even impossible.

There is evidence to show that increasing the number of antioxidants in your diet can have a protective effect and the 2 antioxidants that seem to have the most benefits are lutein and zeaxanthin – the pigments that make egg yolks yellow. These pigments are made in the leaves of plants and you can find them in plant-based foods including spinach, corn, and peppers. But scientists have discovered that the body takes up the lutein and zeaxanthin in egg yolks more readily, probably because they are contained in a fat-based matrix along with other micronutrients such as vitamins A, D, and E.

4. Fish

The fish has omega-3 fatty acids which are essentials for a good ocular development and helps in preventing senile macular degeneration. This makes the fish undoubtedly a benefit for our eyes.

Foods containing omega-3 essential fatty acids:

  • Salmon, Atlantic
  • Mackerel, Pacific
  • Sardine oil
  • Salmon, Chinook
  • Cod liver oil
  • Salmon, pink
  • Herring oil
  • Sardines, canned in oil

Grilled salmon is an excellent natural source of omega-3 fatty acids. You may find it hard to believe that fat is essential to your health, but it’s true. Without fat, our bodies can’t function properly. And without the proper kinds of fats in our diet, our eye health also may suffer.

Two types of EFAs are omega-3 fatty acids and omega-6 fatty acids. Studies have found that omega-3 fatty acids, in particular, may benefit eye health. Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.

Omega-3 fatty acids also have been found to reduce the risk of dry eyes. In a study of more than 32,000 women between the ages of 45 and 84, those with the highest ratio of (potentially harmful) omega-6 fatty acids to beneficial omega-3 fatty acids in their diet (15-to-1) had a significantly greater risk of dry eye syndrome, compared with the women with the lowest ratio (less than 4-to-1). The study also found that the women who ate at least two servings of tuna per week had significantly less risk of dry eye than women who ate one or fewer servings per week.

Omega-3 fatty acids also may help treat dry eyes. In a recent study of dry eyes induced in mice, topical application of the omega-3 fatty acid ALA led to a significant decrease in dry eye signs and inflammation associated with dry eye.

If you aren’t a fish lover, another way to make sure your diet contains enough omega-3s it to take fish oil supplements. These are available in capsule and liquid form, and many varieties feature a ‘non-fishy’ taste.

5. Broccoli

The nutritional profile of this plant is impressive: it contains huge quantities of vitamin C, lutein and beta-carotene. All these bring important benefits to our eyes’ protection and health.

Like most dark-green vegetables, broccoli is a good source of lutein, a yellow-orange carotenoid that protects plant cells from damage during photosynthesis. Much of the lutein you get from your diet is stored in the retinas and lenses of your eyes, where it absorbs harmful blue light and protects the macula from light-induced damage. This protective effect helps prevent structural changes to the eye that can lead to vision problems. According to the Linus Pauling Institute, a lutein-rich diet is more likely to help delay the onset of cataracts and macular degeneration than taking a supplement. Spinach, kale, turnip greens, zucchini and Brussels sprouts are other good sources.

Broccoli also contains beta-carotene, another carotenoid that benefits eyesight, albeit through a slightly different pathway. Whereas lutein is a powerful antioxidant, beta-carotene promotes eye health nutritionally. Your body converts beta-carotene into vitamin A, which is vital to eyesight. The various forms of vitamin A are actually referred to as “retinoids” because of how important they are to your eyes’ retinas. Vitamin A allows your eyes to adjust to dimming light and see in the dark. A slight deficiency can cause varying degrees of night blindness, while a more serious deficiency can result in total blindness. You’ll get about 50 percent of the daily value for vitamin A from a 1-cup serving of cooked broccoli.

Broccoli is an excellent source of vitamin C, an antioxidant nutrient that’s involved in both creating and protecting the structure of your eyes. Vitamin C is integral to the structure of all bodily cells, including the capillaries and tissues of your eyes. Vitamin C is also highly concentrated in eye fluids, where it acts as an antioxidant to protect your eyes from light-induced damage. According to the Linus Pauling Institute, some studies indicate that a diet high in vitamin C may help prevent or delay the formation of cataracts. One cup of chopped raw broccoli delivers 135 percent of the daily value for vitamin C; a cup of the cooked vegetable supplies nearly 170 percent of the recommended daily value.

 

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