Preventing Cataracts and Dry Eyes: 6 Nutrient-Packed Foods – It becomes vital to ensure proper care for our eyes hence the need to ensure eye health to older individuals. Two of the most prevalent eye ailments, which millions of people experience are cataracts and dry eye syndrome. Genetics and environment are considered causative to these diseases, however, diet has a strong bearing on the eyes. Thus, several food components can be taken in your daily diet to enhance the eye’s health and keep the eyes moist. Here are six foods that can support your eye health:
1. Leafy Greens
Spinach, kale and Swiss chard contain generous amounts of lutein and zeaxanthin, two antioxidants that are necessary for maintaining eye health. These carotenoids are very rich in Retina and assists in filtering dangerous blue light thus extending existence of cataracts & age-related macular degeneration (AMD). Also, the greens contain a lot of vitamin C along with other nutrients that are believed to improve functionality of the eyes.
How to Incorporate: Include ½ cup of cooked beans a few times a week by adding it to salads, bake dishes, sauces or soups. These greens are best cooked by lightly sautéing to improve taste while denying their nutritional content.
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2. Carrots
It is a fact that carrots have many benefits especially for the human eyes because, carrots contain a lot of beta carotene which is later converted by the body into vitamin A plays an important role in improving eyesight and especially at night. Besides, intensive consumption of foods containing beta-carotene may reduce the risk of such conditions such as cataracts and other eye ailments.
How to Incorporate: You might eat raw carrots as a snack, include them in your salad, or use them blended into your soup or stew. Olive oil dressed carrots are sweet and wonderful to eat and are perfect if served as a side dish.
3. Fatty Fish
Fish rich in omega-3 fatty acids include salmon, mackerel, and sardines are some of the best sources of omega three fatty acid. Omega-3s are exceptionally important for the health of the eyes and the prevention of ripeness and dry eye syndrome. They also help with general health of eyes since they function to lower inflammation and maintain appropriate functioning of the retina. Research indicates that omega-3 containing fish can help reduce the probability of developing AMD or cataracts.
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How to Incorporate: Try to eat at least twice per week fatty fish or other fish which contain a good amount of fats. Cooking fish through grilling, baking or broiling maximizes on the healthy fat contents of the fish and at the same time adds flavor. Fish can be prepared into fish tacos or a filling salmon salad, for a tasty and healthy meal.
4. Citrus Fruits
Oranges, grapefruits, lemon, and lime are all citric fruits that are packed with vitamins that help the eyes fight oxidation. Vitamin C helps build up the blood vessels of the eyes and may also help prevent cataracts. Moreover they have flavonoids, which are also good for reducing the risk for some diseases, especially those that come with citrus fruits.
How to Incorporate: For instance, replace your normal breakfast drink with citrus smoothie or use oranges in your salads. You can also prepare lemonade from the scratch or add lemon or Lime to water and make a cup full drank.
5. Nuts and Seeds
Tropical oils like almond, walnut, flaxseed and chia seed contain vitamin E, omega 3 fatty acids, and antioxidants. Vitamin E has a special function in eye health and possible prevention of the formation of cataracts. Omega-3 fatty acids as pointed out also promote eye wetness and health.
How to Incorporate: Fresh nuts and seeds should be purchased for use as a snack food at home. You can also sprinkle them on oat meal, yogurt or salads assuming a course texture and added nutritional value.
6. Eggs
Among the nutrients, eggs are highly packed with lutein and zeaxanthin which are essential nutrients for our eyes. They also have vitamin A which helps in the functioning and especially at night of the eyes. Also included in eggs is the protein that supports healthy tissues of the eyes.
How to Incorporate: Have eggs in any style: scrambled, poached, or in an omelet with lots of vegetables. They can also be used in baking or in the preparation of salads when you are desiring a protein boost.
Conclusion
The regular use of the these six nutrient dense foods in the normal recommended human daily dietary allowance determines eye health and act as barriers to some of the common eye diseases like cataracts and dry eyes. In addition to proper diet, ensure that you drink water, wear sunglasses, goggles, or a hat when choosing the sun and be a regular clients of an eye doctor. By replacing your foods with these and following this diet, you are paying for your dream 20 years vision. Begin today and feel the scrumptious delicious taste while conquering the goal of improved eyesight.
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