Nowadays, we stare at the monitor all day while working, if not, then
read the news or reply to the messages on the phone. We read our novels
in ebook form before we go to sleep. Our eyes are under extreme
exertion every day. Have you ever thought about what you could do to
help their health? Here is a list of 15 foods to boost your eye health.
1. Raw peppers
Did you know that Vitamin C was first purified from pepper in 1928 by
a Hungarian biochemist Albert Szent-Gyorgyi ? This vegetable gives you
the most vitamin C per calorie, which is good for the blood vessels in
your eyes that could lower your risk of getting cataracts.
2. Salmon
Salmon is an excellent source of vitamins and minerals (including
selenium, vitamin B12, and potassium), high-quality minerals, but the
most important is their content of omega-3 fatty acids. Several studies
suggest omega-3 fatty acids can help protect eyes from dry eye
syndrome and macular degeneration.
3. Beans and Legumes
Do you prefer a vegetarian, high-fiber option to keep your eyes
healthy? Then black-eyed peas, lentils, kidney beans, and chickpeas are a
great choice for you. Beans and legumes are known as a perfect source
of zinc.
4. Squash
The ultimate vegetarian option to keep your vision sharp. You can get
lutein and zeaxanthin from squash basically all year long. Summer
squash is rich in vitamin C and zinc, the ones that grow during winter
will give you vitamins C and A as well as omega-3 fatty acids.
5. Citrus fruits
Citrus fruits are great sources of vitamin C. Such as vitamin E,
vitamin C is an antioxidant that is recommended by the AOA (American
Optometric Association) to fight age-related eye damage. Lemons,
oranges, grapefruits are all rich in Vitamin-C.
6. Sweet potatoes
Interesting fact that orange-color fruits and vegetables – such as
carrots, sweet potatoes, apricots, mangoes – are rich in beta carotene-
which helps your eyes’ ability to adjust easier to darkness.
7. Beef
Beef is a great source of zinc which has been determined as a key
element of long-term eye health. It can help delay age-related sight
loss. Meats like chicken breast and pork loin also contain zinc but in
lower quantities than beef.
8. Whole Grains
Whole grains have a low glycemic index (GI) that can help reduce your
risk for age-related macular degeneration. Besides the zinc, vitamin E
and niacin found in whole grains also help support overall eye health.
9. Sunflower seeds and Nuts
According to numerous studies, vitamin E together with other
nutrients can help to prevent slow age-related macular degeneration
(AMD). Sunflower seeds, peanuts, almonds, and hazelnuts are all great
sources of vitamin E.
10. Leafy green vegetables
Dark leafy green vegetables such as spinach, kale, and collard greens
are rich in both vitamins E and C. Besides of that they contain a large
amount of lutein and zeaxanthin which are also known for their
excellent eye-strengthening effect.
11. Eggs
Eggs are really useful from the eye protection point of view. The
zinc in an egg helps your body use the lutein and zeaxanthin. Besides of
that the yellow-orange color of its compounds help boost the amount of
protective pigment in your macula and block harmful blue light from
damaging your retina.
12. Dairy Products
Yogurt, milk and other dairy products are a great choice for
improving eye health. They are rich in zinc, vitamin A, calcium, and
phosphorus. Vitamin A helps protect the cornea, zinc helps prevent
cataract.
13. Oysters
Oyster is one of the richest dietary sources, high in protein, low in
calories and a good source of calcium. Just one can provide an adult
with their daily mineral requirement. Oysters contain a large amount of
zinc that ensures that the eye’s pigment is adequately produced in the
retina.
14. Broccoli and Brussels Sprouts
Another ultimate combination of eye-supporter nutrients: vitamin A
(lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. You
will get about 50% of the daily recommended value of vitamin A from a
cup of cooked broccoli.
15. Water
Drinking enough water has a number of health benefits, including
supporting eye health. Dehydration affects every organ in the body, not
just your eyes. Lack of water leads to a number of different issues for
your eyes such as dry eye, eyestrain, or vision problems. Drink at least
two liters of water every day to maintain your eyes’ health!
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One of the oldest cultivated fruits, dates are a product of date palm
which has been a staple food in the middle eastern countries for quite a
long while. They can either be eaten fresh, or even dried. These fruits
are oval to cylindrical in shape and about 3 to 7 cm long. While the
unripe fruits are bright yellow or red in color, the ripened variants
are brown and shriveled. Based on their sugar content, dates can be
categorised into three: soft, semi-dry and dried dates. However, all
these varieties of dates are same and are just minutely different taste
and size.
Dates are one of the healthiest fruits with properties
that are said to cure many diseases. Here are a few amazing health
benefits of dates:
Improves digestions and relieves constipation Dates have fibers that help in cleaning up of the gastrointestinal system, thus allowing colon to work more efficiently. Good for heart The fiber in dates are also known to boost heart health.
Has anti-inflammatory properties Dates
have high levels of magnesium, a mineral which has numerous
anti-inflammatory benefits. These anti-inflammatory properties in
magnesium help in reducing risks of cardiovascular disease, arthritis,
Alzheimer's disease, and other inflammation-related problems.
Controls blood pressure Magnesium
as a mineral is also known for bringing the blood pressure in control.
Also, dates are rich in potassium which helps in proper functioning of
the heart and also reduces blood pressure.
Reduces risk of stroke According
to a research in American Journal of Clinical Nutrition, stroke risks
were reduced by 9% for every every 100 milligrams of magnesium a person
consumes per day.
Cures anaemia Anaemia
is causes by low quantity of red blood cells and iron deficiency. Dates
are a rich source of iron, thus qualifying to be a perfect home remedy
for anaemia and iron deficiency. Regularly consuming can help in
increasing the amount of iron in the blood.
Helps in maintaining a healthy nervous system Dates
have all the vitamins which are essential for an effective
functionality of the nervous system. Its potassium content help in
speeding brain alertness.
Beneficial for pregnant women Iron
rich dates are good for the mother and the foetus. Additionally, dates
also help in improving the muscles of uterus by allowing it to enlarge
in a smooth manner. Dates provide adequate nutrition to mother's milk
and also prevent haemorrhage soon after childbirth.
Increases sexual stamina Some
studies have shown that dates are helpful in boosting sexual stamina.
Dates contain estradiol and flavonoid, which helps in increasing sperm
count.
A treatment for night blindness Not
only does daily consumption of dates facilitate healthy eyes, it also
helps in preventing night blindness. You can create a paste of date
leaves and rub them on and around the eyes, or you can ingest dates
orally to reduce night blindness.
Fights tooth decay Dates have fluorine, a chemical that helps fight tooth decay by removing plaque. It also strenghthens the tooth enamel.
Good for skin Vitamin
C rich red dates facilitates elasticity of the skin and helps in making
the skin tender and smooth. Vitamin B5 in dates is also beneficial in
removing stretch marks.
Good for hair Vitaming
B5 is also an essential component to maintain healthy hair. Deficiency
of Vitamin B5 can lead to hair loss, make hair brittle and also lead to
split ends.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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