The best foods for your eyes
Here are some essential vitamins and nutrients that play an important role in good vision:
Lutein and Zeaxanthin
They are found in high concentrations in the ocular macula, providing its yellowish color. The macula is the part responsible for sharp central vision, which is necessary for driving and reading. Lutein and zeaxanthin have antioxidant properties and therefore help protect against damage caused by free radicals. Food sources of lutein and zeaxanthin include dark green leafy vegetables, fruits, and egg yolks.
It is the red pigment found in red fruits and vegetables, especially tomatoes. It is an antioxidant that helps protect against age-related macular degeneration and related genetic disease when central vision is gradually lost and vision becomes blurred. Currently, approximately 1.75 million residents of the United States have progressed from age-related macular degeneration diseases associated with vision loss. That number is estimated to rise to nearly 3 million by 2020. Overweight patients with macular degeneration had more than double the risk of developing advanced forms of macular degeneration compared to people of normal weight. Lycopene and other carotenoids can also be helpful in treating glaucoma.
It is an important antioxidant nutrient that can help prevent damage to cells in the body. It is beneficial for health and can help prevent some eye diseases such as macular degeneration and cataracts.
it is an antioxidant that helps maintain healthy vision. According to a study conducted in Japan in 2010, vitamin C may be useful as an alternative treatment for those who suffer from glaucoma, an eye disease in which the pressure of the fluid inside the eye increases and, if left untreated, the patient can lose vision, and even go blind. Glaucoma can occur in people of all ages, from infants to older adults. It is a chronic disease that slowly causes vision loss without warning and often without symptoms. It is estimated that up to 3 million Americans, ages 40 and over, have glaucoma. Glaucoma is the second leading cause of vision loss in the world.
Omega 3 fatty acids
they are also useful for maintaining healthy vision. A 2010 Johns Hopkins University study found that people who ate a diet rich in Omega-3 fatty acids were much less likely to develop macular degeneration. Flaxseeds are a good source of ALA Omega 3 and useful in treating the symptoms of dry eyes. However, DHA Omega 3 is an essential component of the brain, nerves and eye tissue and although ALA is found in flax seeds and other plant foods can be converted in the body into DHA, this conversion has been shown to be limited and in some non-existent cases. This is why vegetarians and vegans should take good quality DHA supplements. Food sources of DHA Omega 3 are cold water fish such as salmon and sardines.
Exercise gets the blood flowing. That helps your brain get the oxygen and nutrients it needs for top performance. Some research found that people who rode a stationary bike or walked on a treadmill for 30-60 minutes, three times a week, had improved blood flow to the area of the brain that deals with memory retention. After 12 weeks, they did better on memory tests. Other types of exercise can be helpful as well. Yoga three times a week has been found to improve brain function in older adults.
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