When FOOD FOR HEALTHY EYES Means More Than Money
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Image Source - Google | Image by - villageeyecare.net
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Foods for Healthy
Eyes - The eyes are the window to the soul. You've probably
heard this saying before. The eyes are also your personal window to view the
colorful world around you. Preserving your vision is important and you can help
with the very foods you choose to eat each day. Without protection, you run the
risk of developing different eye diseases such as age-related macular
degeneration.
The
Doctors recommend a diet abundant in lutein and zeaxanthin, essential fatty
acids, vitamin C (also known as ascorbic acid), zinc, and vitamin E for
protecting your eyes.
Foods for Eye Health - Lutein and
Zeaxanthin
Lutein
and zeaxanthin are nutrients that have been found to reduce the risk of chronic
eye diseases, including age-related macular degeneration (AMD) and cataracts.
These nutrients are primarily found in dark green leafy vegetables, such as
kale, collard greens, and turnip greens.
They are also present in lesser
amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange
peppers, persimmons, kiwi, honeydew, and tangerines.
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Foods for Eye Health - Essential Fatty
Acids
The
fatty acids Omega-3 and Omega-6 are considered essential because your body does
not make them and therefore, you need to get them from your diet. These fats are
important for maintaining the central nervous system and maintaining proper eye
function.
Foods for Eye Health - Vitamin C
(Ascorbic Acid)
Vitamin
C is an antioxidant, which means it protects the body's cells against damage
from free radicals which are unstable molecules that the body produces because
of environmental exposure and other factors. This protection helps to slow the
process of macular degeneration and vision loss.
Foods for Eye Health - Zinc
Zinc
is important for transporting vitamin A from the liver to the retina of the
eye. In the retina, it helps the eyes produce melanin which protects the eyes.
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Foods for Eye Health - Vitamin E
Vitamin
E is another antioxidant working to protect the eyes by sparing the body's
cells from damage by free radicals.
Choosing
foods abundant in some or all of these nutrients is a great way to eat for your
eyes health.
Following
are some examples of foods possessing the above nutrients:
Kale,
Collard Greens, Lentils, Spinach, Hemp seeds, Turnip Greens, Broccoli, Spinach,
Brazil nuts, Zucchini, Beef, Peas, Cashews, Corn, Romaine Lettuce, Eggs, Chia
seeds, Brussels Sprouts, Fish, Walnuts to name a few.
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Foods for Eye Health - The Honorable
Mention: Carotenoids
Carotenoids
are the colorful pigment found in many fresh fruits and vegetables which help
to protect your eyes. They are what gives carrots their bright orange color or
tomatoes their vibrant red.
How
to incorporate carotenoids into your daily diet:
Broccoli
salad with walnuts and cashews
Steam
spinach with garlic for 2 to 4 minutes
Scrambled
eggs with broccoli chunks
Corn/
green pea salad
Coleslaw
salad, using green cabbage and low-fat mayonnaise
To
maximize the benefits from your intake of carotenoids, the Doctors suggests
that lutein and zeaxanthin containing foods are most beneficial when steamed or
microwaved.
The
average Human takes in approximately 2 mg of lutein and zeaxanthin per day,
compared to the 6 mg per day seen to decrease the risk of developing AMD and
cataracts. Consider a multivitamin/mineral containing lutein and zeaxanthin to
better meet your needs if unable to through food sources alone, but consult
your physician before starting any nutrition supplements.
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| Image Source - Google | Image by - icarefamilyvision.com |
Be a part of our healthy eating family at viaindiankitchen.com and
you are most welcome to share your knowledge of recipes and healthy
tips at contact@viaindiankitchen.com.
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Like!! I blog quite often and I genuinely thank you for your information. The article has truly peaked my interest. I'll surely incorporate these antioxidants, vitamins and minerals into my diet and Thanks for the valuable information, once again.
ReplyDeleteThank you
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