If you want to keep your eyes healthy and vision sharp, you need to take care of your body and eat nutritious and anti-inflammatory foods, as it is easier to prevent eye diseases than to treat them.
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 are 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 blurred. Currently, approximately 1.75 million residents in the United States have advanced 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.
is an important antioxidant nutrient that can help prevent damage to the body's cells. 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 into DHA in the body, 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.
It would just take 5 minutes to write down details about your food intake in a journal and it’s a helpful tool for people trying to lose weight. People who keep a food journal often find that jotting down every meal into a notebook helps them eliminate calorie-rich and unhealthy food. A food journal also helps one set a food routine and the frequency of snacking, avoiding weight gain.