Food for Healthy Eyes

Food for Healthy Eyes

Few lifestyle choices can also help to restore our eye health; such as wearing a hat or sunglasses to block harmful UV, maintaining a healthy weight, be aware of the family’s eye health history and reducing screen time to minimise the absorption of the harmful blue lights our smart devices emit.

1. Carrot
It is true that beta carotene, a type of vitamin A, that gives the orange hue helps the retina (back of the eye) and the eyes to function smoothly.

2. Leafy Greens
They are packed with antioxidants; lutein and zeaxanthin to lower the risk of developing macular degeneration and cataracts. Lutein and zeaxanthin can also act as natural sunglasses, forming macular pigments to filter the harmful sun’s UV rays. It seems that the antioxidant-rich greens such as spinach and kales can mop of the free radicals accumulating in our retina.

3. Vitamin C and E
Antioxidants found in vitamin C (found in citrus fruits, broccoli and kiwi) and E (found in vegetable oil, avocados and nuts) as well as lutein and zeaxanthin (described above) can really protect our eyes from cataracts and macular degeneration.

4. Eggs
The yolk of an egg is packed with lutein and zeaxanthin as well as zinc. Having two eggs a day can safely increase of levels of lutein and zeaxanthin without increasing LDL (“bad”) cholesterol. Unless your doctor advises otherwise, you can go ahead and enjoy eggs regularly without worrying about the cholesterol content.

1. Fatty Fish (DHA)
Low levels of DHA in the eye has been linked to dry eye disease and other eye conditions. Tuna, salmon, anchovies, and trout are rich in DHA, which is naturally found in healthy retina. DHA is found at the highest concentration in the retina, compared to other parts of the body. Researchers have found that having two serves of fish a week is linked to lower risks of macular degeneration and other eye conditions.

1. Consider a Supplement
If you cannot commit to eating healthy for your eyes, supplements can help combatting many of the eye diseases. However; it is always best to get nutrients from food first. The current supplement formula being studied in major research trials includes 10 mg of lutein (the equivalent of about 3 cups of spinach), 2 milligrams of zeaxanthin and 1 gram total of EPA and DHA (approximately what you get in a 3-ounce serving of salmon). There is no advantage to take it above the suggested dose, and to take it under medical supervision.

Simple Kid-Friendly Blueberry-Peach Smoothie 

Mix : ¾ cup blueberries, 1 small peach, ½ cup juice or any type of milk, ½ cup plain yoghurt, 1 tablespoon honey, small amount of flaxseeds, and ice cubes. Blend until smooth and stir before serving; this smoothie will pack everything in for breakfast or on-the-go snack.

Having a good eye health is crucial for good health and wellbeing; and simply visiting your eye professional can be your very first step to be sure that your eyes are healthy and if you’re seeing the best.


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