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Keeping the Eyes Healthy Through Proper Nutrition

Keeping the Eyes Healthy Through Proper Nutrition

“The eyes are the windows to the soul.” It has been one of the most cherished beliefs since time immemorial. Our lips, facial expressions and gestures could easily lie and pretend, but it is not the case for our eyes. They reflect what we do carry inside us, what we truly feel. Moreover, the eyes let us see the world around us, the people in our lives, and the signs we must follow. I firmly believe that losing our vision would be the most difficult handicap. If I were asked to choose which sense I would keep when others would be taken away, I would pick my vision. But as we age and as we carry out our daily activities, our eyes get harmed in one way or another. Here are some ways on how we could take care of our eyes by carefully picking which food to eat.

Antioxidants do not only strengthen the immune system but generally help prevent oxidative reactions in the body. A special mixture of antioxidants which include vitamin C and vitamin E and minerals like zinc and copper is found to cut the risk of developing advanced age-related macular degeneration.

Moreover, there are two carotenoids that are beneficial to the eye’s retina. These are lutein and zeaxanthin. They usually occur together in the food we eat. Meals with low lutein and zeaxanthin prove to increase the risk of advance age-related macular degeneration. These two carotenoids are most often found in dark green leafy vegetables like spinach, kale, turnip greens, and collards, and even in broccolis, peas, corns, peppers, oranges, persimmons, and tangerines. Eggs are also considered as a good source of carotenoid. The yellow yolk certainly contains lutein. Our bodies utilizes more effectively the lutein we acquire from eggs much more than those we acquire from dark green leafy veggies and lutein supplements. Lutein in eggs is actually three times more available in eggs than in those dark green leafy veggies.

Omega-3 is also a potential eye protector. This antioxidant is readily available in fish oil. Fishes like salmon, tuna, and mackerel are all rich in omega-3. Even flaxseeds, walnuts, and canola oil are also abundant with this antioxidant. Omega-3 is a very promising substance that cuts the risk of many health conditions including eye problems like glaucoma. Docosahexaenoic acid or DHA is being studied to be connected with age-related macular degeneration. Aside from risks of dementia and cognitive decline, people who do not get enough of this fatty acid (DHA) also appear to be of higher risk in terms of acquiring age-related macular degeneration.

Aside from having enough of these nutrients in your diet, please be reminded of these things to help you take care of your eyes. Be reminded that sunlight is harmful for the eyes. Destructive light hits the macula directly. The macula is the central part of the retina. The yellowish part of it protects it from damage. That is what lutein and zeaxanthin are for. It is best two wear sunglasses and wide-brimmed hats when going outdoors.

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