Miacare Nutrition - Top 5 Foods To Improve Your Eye Health

 A common belief with regard to your vision is that the eyesight is likely to blur as you grow old. However, you can significantly cut down this risk by maintaining a healthy diet. Even if you are experiencing vision issues, and opt for silicone hydrogel daily contact lenses, a proper diet can prevent your vision from further deterioration. Apart from the recommendations of your optician, you need to give a healthy dose of nutrition to your system.

In this post, you will get to know about five important food items, that can enhance your eye health.

Nutrition for healthy eyes: Include these items in your diet

As you plan your daily diet, make sure that the food you consume contains adequate amounts of copper, zinc, Vitamins A, C, and E as well as beta carotene. A calculated combination of all these nutrients can minimize the risk of decline in vision health related to age by as much as 25%. Your diet should also include zeaxanthin, omega-3 fatty acids and lutein.

Let’s explore the best food items that your diet chart should include to enhance your eye health.

1.      Foods rich in Vitamin A

Deficiency of Vitamin A can lead to blindness. This is evident, particularly in developing countries. Preschoolers often experience loss of vision due to the dearth of this vitamin in their diets.

Vitamin A is fat-soluble, and resists age-related problems in vision, preserving the sight for a longer duration. Besides, it keeps the cells in your eyes in good condition. People suffering from the deficiency of Vitamin A find it difficult to pick up light. Eventually, it causes night blindness, leading to poor vision under low-light conditions.

Some of the items loaded with Provitamin include:

·         Dark leafy green vegetables

·         Spinach

·         Carrots

·         Egg yolk

Depending on your age, you need to determine the number of foods enriched with Vitamin A you need to take. People older than 14 years of age should consume around 900 micrograms of this vitamin a day. For younger children, the amount should be lower.

2.      Seeds and nuts

Macular degeneration is largely related to age. Almonds and sunflower seeds can largely decelerate this process. Seeds and nuts contain high proportions of Zinc and Vitamin E. The latter, just like Vitamin C, is a strong antioxidant.

Vitamin E serves as a protective agent for your eye cells. Eventually, these free radicals are unable to affect your eyes. Exposure to these radicals may lead to the breakdown of the healthy tissues present in your eyes. Vitamin E can also keep away cataracts.

Zinc, which is present in nuts, supports the functioning of Vitamin A too. It transports this vitamin to the retina from the lover. As a result of this exchange, melanin is produced. This pigment can keep your eyes protected.

Here are some of the items you may consider including in your diet:

·         Lentils

·         Cashews

·         Peanuts

·         Walnuts

·         Basil Nuts

·         Help seeds

·         Chia seeds

·         Flax seeds

3.      Fish

Fish continues to be one of the most highly recommended items to enhance eye health. Whether you are using silicone hydrogel contact lenses for vision correction, or have been using glasses, certain fishes can improve your vision health.

Seafood like oysters also enhances eye health significantly. These creatures, along with fish, contain high amounts of omega-3 fatty acids. This is essential to keep your eyes in good condition. Particularly, you need to consume foods containing DHA and EPA (fatty acids) to keep the retinas in proper conditions.

Particularly, Omega 3 resists glaucoma, which may exert excessive pressure on your eyeballs. If unchecked, it can lead to blindness. To relieve your eyeballs of stress and strain, make sure to take an adequate amount of fish. Although glaucoma is common in older individuals, you can even get it at a younger age.

Here are the recommended species of fish for better vision:

·         Salmon

·         Tuna

·         Sardines

·         Trout

·         Anchovies

·         Mackerel

·         Herring

4.      Sweet potatoes

If you are someone who prefers carbs as a good ingredient for diet, sweet potatoes are highly recommended. This vegetable can significantly add to your calories. It is also good for your eyes, thanks to its high content of Vitamin A and beta-carotene. As a result, it can improve your night vision.

In case your system suffers a deficit of beta-carotene or Vitamin A, you might experience AMD. This happens when the central part of your retina starts deteriorating. The retina is responsible for recording and dispatching visuals to the brain through the optic nerve, present in your eyes. AMD causes loss of focus in the eyes. As a result, you might find it difficult to perform certain activities like driving or reading.

You must know, that beta-carotene when consumed, gets converted into Vitamin A. This is, again, one of the highly recommended nutrients for your eyes.

Sweet potatoes also carry good amounts of Vitamin C and small traces of Vitamin C.

5.      Dairy products

Yogurt and milk, along with other dairy products prove to be very healthy nutrients for your eyes. They come with zinc, as well as Vitamin A.

While Vitamin A keeps the cornea of your eyes intact, zinc transports it from the liver to the eyes. Zinc is present in most of the portions in your eyes, particularly in the choroid and retina. This is the vascular tissue underlying the retina of your eyes. Consumed in proper quantities, dairy products can enhance your night vision. Besides, it minimizes the chances of cataracts. Dairy obtained from cows fed with grass offers maximum benefits.

You can consume dairy products at any time during the day. Particularly, for snacks and breakfast, yogurt serves as a great item.

A healthy diet is a prerequisite for proper eyesight. Given that contact lenses are handier as compared to glasses, many people are opting for branded lenses. When you make your purchase, get the lenses from a reputed brand like Miacare. Along with proper diet, quality lenses can also complement vision correction.

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