Eye infections can be cured with the right kind of diet. Eye fatigue is the most common these days owing to the increased exposure of eyes to mobile, tablets laptops, or PCs. Healthy eating habits may help in curing the eyes as well to a great extent. Eating daily recommended dietary allowance will be the best way of providing your body and improve eyesight with optimum nutrition depending upon your medical conditions too if any.
Tacky eating patterns and chaotic lifestyle leads to many ailments comprises of hypertension, cardiac ailments, low immunity, obesity, heart stroke, certain malignancies, diabetes, and lots more onto the list. These lifestyle disorder diseases have a direct or sometimes indirect impact on eye health as well. It may harm eyes by affecting only vision or reduced eye-sight or may affect retina, cornea, vessel occlusions, eye hemorrhage, and many other complications.
With nutrition and an ample amount of physical activity, anyone can prevent eye problems. While doing the counseling sessions I have generally noticed that a larger population has now made certain multivitamins, immunity pills, omega pills as a compulsory part of the life sometimes under prescription or sometimes due to peer advice and sometimes just because of the sake of adding some better nutrition to life.
What all we need to eat for eyes or improve eyesight?
1. Fruits and Vegetables
Fruits and vegetables are among the best sources for lutein and zeaxanthin types of antioxidants, that a human body is incapable of synthesizing. The main function of these antioxidants is to constrain the deterioration in the lens and retina. Furthermore, antioxidants absorb blue and ultraviolet rays and light.
Another essential component we get from dark-colored fruits and veggies is beta carotene or carotenoids. It encourages reduced AMD risk by decreasing the oxidation process within the cells of an eye. So it is best and a top option for improving eyesight.
2. Omega-3 Fatty Acids:
Omega 3 fatty acid comprises of ALA, EPA, DHA. These 3 are very important to have a sustained and healthy eye. DHA plays the major and extensive role confined to the retina of an eye. The lower the DHA levels in the body the high chances to have dry eye syndrome, the studies revealed it. DHA is responsible for producing tear, if DHA is low, the tear production will also below. EPA is equally important for the smooth functioning of the brain and eye. Fishes are the excellent sources of DHA and EPA, hence as per the studies who consume fish four times a week are at lower risk of developing AMD.
Red meat is high in iron and thus, high consumption of red mead may lead to AMD. Note: As iron can accumulate in the retina and may level up the oxidative stress. Studies have concluded that people who consume fish four or more times per week had a reduced possibility of Age-related Macular Degeneration (AMD).
3. Vitamin A Family:
Retinol, Lycopene, Beta-carotene, and antioxidants are a part of vitamin A.Retinol plays a pivotal role as it is the main constituent required in producing visual pigment. These visual pigments are responsible for apt vision in dim light. Vitamin A helps forage free-radicals and make eyes healthy. It is not recommended for chain smokers.
4. Tocopherol:
Vitamin E, also known as tocopherol, is recommended for eye health, as per various research studies. It is recommended to people found to have Age-Related Eye Disease (AREDS, AREDS2) and Macular Degeneration (AMD). It is a fat-soluble vitamin possessing antioxidant properties.
4. Zinc and selenium:
Minerals like Zinc and Selenium are essential to keep up the healthy eyes. These minerals are responsible for good immune and are a must for brain health too.
5. Vitamin B Complex:
For the normal functioning of the body, Vitamin B Complex is necessary. According to researches B6, B9 and B12 play a vital role in inhibiting the age-related Macular Degeneration (AMD).
A complete balanced diet is required to strengthen the eyes or improve eyesight. The meal should be complete in terms of macro and micronutrients. The only key to have a healthy eye is to opt for nutritious edible to fill your stomach with.
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