8 Nutrients That Can Make Your Vision 20/20
What we are is all about what we eat, and to a large extent, this saying holds potential. Eat unhealthily, and you remain unhealthy.
Good eating habit need a lot of information and effort to build, but in the long run, they pay off well. While there are treatises in various languages and from different eras that tell us about foods that help keep eyesight in shape, you don’t have to be a linguist to acquire that knowledge. It is common sense also. Eyes are made up of cells, same cells that make the whole body so for the most part what is beneficial for the other parts of the body benefits eyes too. There is no doubt some foods are particular for eye health, but they are easy to get. So the eight nutrients that boost good eye health are sequenced below.
1- Omega- 3 fatty acids
It is a miracle ingredient that benefits every part of the body and eyes too. Popular sources of this ingredient are, fishes, such as salmon, tuna, sardines. Flaxseed is another rich source of Omega-3. It prevents dry eyes, cataract, and macular degeneration.
2- Zeaxanthin and Leutin
Sourced from kale, spinach, broccoli, and collard greens help stunt macular degeneration and cataract. Peas and avocados help too. Next time go liberal on guacamole.
3- Vitamin A
An excellent source of vitamin A is eggs, with an added benefit of Leutin. Deficiency of Vitamin A may cause night blindness and dry eyes. Vitamin A boosts eye function and health. So enjoy your eggs for breakfast.
4- Vitamin E, Zinc, and Niacin
To get it you must eat whole grains, millet, buckwheat, oats, brown rice, sunflower seeds, pumpkin seeds all are a good source of these nutrients. They help prevent diabetes-related macular degeneration and promote overall eye health. Nuts consumed in moderation also provide for the Vitamin E. Snack on pistachio, almonds, walnuts, pine nuts. It will nourish your skin and hair too. Zinc helps in absorption of Vitamin A. Lean cut beef when consumed in moderation provides the zinc needed. Beans and legume, nutritional yeast, are also some other sources of Zinc.
5- Vitamin C
Citrus fruits and berries are an excellent source of vitamin C which is a tremendous antiaging compound. It helps prevent age-related eye-sight deterioration and cataract. Learn to satisfy the sweet tooth with berries, and you will pile up on the required daily dosage of vitamin C without having to compromise on taste.
6- Lycopene and carotenoids
All colorful vegetables and fruits are not merely appealing to aesthetic senses. They help maintain the eye health so that you keep enjoying all those colors on your plate visually too. We eat from eyes first. Veggies like bell peppers sweet peppers, carrots, squash, tomatoes, and fruits like cantaloupe, strawberry, papaya, orange are loaded with lycopene and carotenoids. they help prevent many eye diseases
Found in abundance in legumes. Kidney beans, black-eyed beans, and lentils are of great benefit to maintain eye health. It protects Retina form age-related macular degeneration.
8- Gama Linolenic acid
It is not a very widely available nutrient and it is found in evening primrose oil and starflower oil. It is an omega-6 fatty acid and may prevent dry eyes. It helps in reducing inflammation also.
Finally, eating a balanced diet supported by quality supplements will help you maintain eye vision and health for a longer time in your age.