Good Food for Eyesight Improvement

Good Food for Eyesight Improvement

Eating healthy food is an excellent way of maintaining healthy eyes. Eye problems can result from old age, unhealthy diet or eye strain. Taking zinc, beta carotene, copper, vitamin C and vitamin E is vital for the proper functioning of eyes and reducing eye-related problems. The nutrients are found in different foods. Food combination is also necessary. A combination of different foods may work better than others. Variation in fatty acids, lutein, zeaxanthin and beta carotene is also critical for eye health.

The following are tips and nutrients found in different foods that are important for your eye health.

1. Sea Food

Seafood has a high concentration of omega-3 fatty acids. If seafood is not in the list of favorite food, then you can try fish oil supplements and vegetable oil supplements that are rich in the mineral.

• Fish

Some fish are rich in omega-3 fatty acids, especially Tuna, trout and Salmon fish. Taking a tuna or salmon dish three times a week will improve our eye health. They prevent glaucoma and age-related macular degeneration, ensuring that you have proper functioning eyes even in old age. The deficiency of fatty acids leads to dry eyes.

• Oysters

Oysters are rich in zinc, a mineral that is very critical for healthy eyes. Zinc is found in shellfish and oysters that are vital in the production of melanin, a pigment that ensures eye protection. Night blindness and cataract resulting from inadequate zinc in the body. Also, taking high levels of zinc can be detrimental to one’s health. Male should take 11 milligrams while females should take 8 milligrams in a day.

2. Meat and Eggs

Meat from various animals has a variation in the level of proteins. Meat and eggs provide proteins to the body.

• Beef

Beef, especially the liver, is rich in zinc mineral. Zinc available in beef helps in faster absorption of vitamin A. Apart from beef, you can get zinc from pork and chicken. Vitamin A minimizes the risk of contracting advanced AMD. Vitamin A is also vital in the supply of a rhodopsin pigment that is important is seeing at night.

• Eggs

Eggs contain two antioxidants, lutein and zeaxanthin that are critical for eye protection. The egg yolk also contains zinc and vitamin D, which leads to macular degeneration. Lutein shields the eye against excess light while it also leads to improved vision and also prevents cataracts.

• Milk and Yogurt

Milk and yogurt contain vitamin A and zinc mineral. Vitamin A is essential for night vision while it also protects the cornea. Taking dairy from cows that feed on grass is more beneficial since it has a more abundant concentration of minerals.

3. Vegetables and Fruits

Greens and vegetables are rich in lutein and zeaxanthin that are good sources of vitamin C. Some of the vegetables that you need to incorporate in your meal are kales, spinach, carrots and red pepper.

• Kale

Kale is an essential food since it contains minerals, vitamins and nutrients all in one. Kale is rich in lutein and zeaxanthin that is also present in eggs. It is essential in preventing age macular degeneration and cataracts. Make sure to take at least 100 grams of kale.

• Raw Pepper

Peppers are rich in vitamins A and C and calories that are critical in the blood vessels located in the eyes. Taking pepper will lower your chances of getting cataract while colored peppers are rich in vitamin A and E. it also helps in the prevention of age-related macular degeneration.

• Carrots

Carrots have a high concentration of antioxidants like beta-carotene that is then converted into vitamin A. Vitamin A is critical in the production of rod and cone cells, which are vital for low light vision and color vision. It also prevents the eyes from eye diseases such as glaucoma, macular degeneration and cataracts. Sweet potatoes can also be used in place of carrots since they contain carotene and vitamin E.

• Blueberries

This is a fruit that is rich in anthocyanins that provides vision protection. People suffering from glaucoma are advised to take them since they speed up the healing process. If you cannot get blueberries, you can instead use citrus fruits or lemons.

• Oranges

Oranges contain Vitamin C necessary for proper vision. They are also crucial in treating cataracts and macular degeneration due to the presence of antioxidants that prevents radical damage. They help in building collagen that provides the structure for the cornea.

4. Nuts and Seeds

• Nuts

Most nuts have a high concentration of omega-3 fatty acids and vitamin E. Some of the nuts that you need to eat include walnuts, pistachios and almonds.

• Chia Seeds

Chia seeds are also called “superfood.”   They contain omega-3 fatty acids and calcium in higher concentrations compared to seafood. You can take peanut butter if chia seeds are not within your reach.

• Sunflower Seeds

Sunflower seeds have a lot of Vitamin C that is vital in treating cataracts. Take at least 15 milligrams of Vitamin C that are available in 2 ounces of sunflower seeds is healthy for your eyes.

5. Water

Water is vital for eye health since it prevents the eyes from dehydration. Drinking adequate water will help in reducing eye dryness and also help in the excretory system.

To conclude, vital elements necessary for good vision include Vitamin C and E, lutein, zeaxanthin, zinc oxide and copper oxide. Taking them in proper quantities is critical. Make sure to take at least each one of them in the following amounts.

500 milligrams of vitamin C

400 units of vitamin E

10 mg of zeaxanthin

80 milligram of zinc oxide

2 milligrams of copper oxide