Maintaining Eye Health With High Nutritious Food

Maintaining Eye health 

People often believe that the vision problem is due to ageing or inevitable eye strain. Basically, a healthy lifestyle is one of the causes of health problems in the eye.
Age-related eye disease Studies (AREDS), published in 2001, found that certain nutrients of zinc, copper, vitamin C, vitamin E, and beta carotenes may reduce the risk of age-related decline in eye health by 25 per cent.
In 2013 the study was updated to test different versions of the original formula. Variations include omega-3 fatty acids, zeaxanthin, lutein, and beta carotene, the study found that certain combinations could work better than others.
Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are essential for eye health.

At this time, we mentioned nine nutritional-rich foods to improve eye health. We also cover other tips for healthy eye and eye health warning signs.

High Nutritional Food for Eye Health

Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on AREDS reports.
  • Fish
Maintaining a healthy lifestyle can help lower the risk of eye problems.
Many fish are rich in the source of omega-3 fatty acids.
Oily fish are fish that have oil in their intestines and body tissues, so eating it offers a level of fish oil that is rich in omega-3. Fish containing the most beneficial levels of Omega-3 include:
  1. Tuna
  2. Salmon
  3. Fish Forel
  4. Mackerel
  5. Sardines
  6. Teri
  7. Herring
Some studies have found that fish oil can reverse dry eyes, including dry eyes caused by spending too much time on the computer.
  • Nuts
Nuts are also rich in omega-3 fatty acids. Nuts also contain high levels of vitamin E, which can protect the eyes from age-related damages.
Nuts and nuts are good for eye health including:
  1. Walnut
  2. Brazilian beans
  3. Cashew Nuts
  4. Nuts
  • Citrus fruits
Citrus fruits are rich in vitamin C. Not unlike vitamin E, vitamin C is an antioxidant recommended by AOA to cope with age-related eye damage.
Citrus fruits that are rich in vitamin C include:
  1. Lemons
  2. Orange
  3. Wine
  • Green Leafy Vegetables
Leafy green vegetables are rich in lutein and zeaxanthin and are also a source of the eye-friendly vitamin C.
Famous green vegetables include:
  1. Spinach
  2. Cabbage
  3. Collard
  • Carrot
Carrots are rich in vitamin A and beta carotene. Beta carotene gives carrots an orange colour. Vitamin A plays an important role in vision which is a protein component called rhodopsin that helps the retina absorb light.
Research on the role of beta carotene in vision is mixed, although the body needs this nutrient to make vitamin A.
  • Sweet Potato
As with carrots, sweet potato will be rich in beta carotene. They are also a source of vitamin E antioxidants.
  • Beef
Beef is rich in zinc, which is associated with better long-term eye health. Zinc can help delay age-related vision loss and macular degeneration.

The eye itself contains high zinc levels, especially in the retina, and the vascular tissue surrounding the retina. Meats like chicken breast and pork loin also contain zinc, but at a lower level than beef.
  • Egg
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related vision loss. Meanwhile, eggs are one of the excellent sources of vitamin C and E.
  • Water
It may not be surprising that the fluid that is important for life is also vital for eye health. Drinking plenty of water could prevent the body from water deficiency or commonly called dehydration. Where drinking plenty of water can reduce symptoms of dry eyes.

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