As you may know, what you eat can influence your health in meaningful ways. A healthy, well-balanced diet can energize your body, protect you from diet-related chronic diseases (i.e. heart disease, type 2 diabetes, certain cancers), and help to reduce your risk of developing cataracts and eye disease.
According to the National Eye Institute, 36.5 million Americans are affected by some type of eye disease. The major types include age-related macular degeneration (AMD), glaucoma, diabetic retinopathy, cataracts, and refractive error. Each year the American economy takes a hit of $139 billion to cover medical care treating these conditions. These statistics are concerning as we rely on our sense of sight to experience the world around us.
It doesn’t stop there either. The Institute predicts that by the year 2030, approximately 4.3 million Americans will be affected by glaucoma compared to the 2.7 million who currently have it in 2019.
Taking care of yourself to ensure you maintain your vision is rather important. So, what foods should you focus on to help keep your eyes healthy?
- Fatty Fish: Fatty fish contains essential Omega 3 fatty acids such as DHA, which is recommended for dry eyes and helps to restore the structural support of the eye’s membranes. Examples of fatty fish with DHA include sardines, mackerel, tuna and salmon. It’s best to include fatty fish 2-3 times per week to get an adequate amount of Omega 3 fatty acids.
- Green Leafy Vegetables: Making vegetables a part of your meals is extremely important. Eating dark leafy green vegetables like spinach and kale are beneficial as they are filled with carotenoids like lutein and zeaxanthin. These carotenoids protect the eye from the sun and from blue light.
- Fruits: Fruits are rich in vitamins A, C, E, and beta carotene. These nutrients are specifically important for daytime vision and can be found in squash, sweet potato and cantaloupe.
- Eggs: Eggs contain components that protect the lens of the eye. These protective components include cysteine, sulfur, lecithin, amino acids and lutein.
- Soy: Soy and soy products contain essential fatty acids, phytoestrogens, vitamin E, and natural anti-inflammatory agents that work to protect the eye.
- Sunflower Seeds: when it comes to nutrient dense foods that are good for your eyes you can include sunflower seeds in your diet. This is due to the fact that sunflower seeds consists of Vitamin E. This vitamin nourishes various parts of the eyes and safeguards them from free radical damage caused by exposure to the U.V rays of the sun. Additionally, along with the sunshine vitamin D, sunflower seeds also supply the eyes with vitamin B-2 which according to the University of Michigan aids in the body’s natural production of a vital nutrient called Glutathione. This an antioxidant for promoting good eye health. Vitamin B-2 also plays a major role in improving vision conditions such as light sensitivity and photo-sensitivity.Here are some creative ways that you can include sunflower seeds in your diet: You can add them to your favorite turkey, chicken or tuna salad or you can simply add them to your favorite breakfast cereal.
- Organic Carrots: In terms of incorporating nutrient dense foods for better vision into your diet, carrots are popular for their Beta Carotene content. Beta Carotene promotes sharper eyesight. If you are eating for eye- health, 4 carrots a day is adequate to provide the eyes with Vitamin A and Beta- Carotene for better vision. An alternative for busy people would be to include a 6 ounce glass of carrot juice a day that would provide the eyes with the nutritional requirements for better eyesight. Why organic carrots? This is due to the fact that they do have a higher nutritional content than traditionally grown crops. The nutritional value of traditionally grown crops is lower due to the process of chemical farming and the use of pesticides and fertilizers.
Good nutrition should never be neglected as an essential component of your natural vision improvement program. This is due to the fact that the quality of your eye- health is determined by the quality of your diet. Therefore, eating the right nutrient dense foods for better eye- health can ensure a healthier functioning visual system that, ultimately, protects and promotes better vision.
Article Source: ezinearticles.com