Shaheeda Kirtane
Your mom and grandmom have probably told you that eating carrots and other orange-colored fruits and vegetables is good for your eyes and protects your vision. Trust them, they’re right!
Beta-carotene, a type of vitamin A that gives these foods their orange color, helps the retina and other parts of the eye to function efficiently.
But don’t rely on carrots alone to help maintain good eye sight. A balanced diet is equally essential because there are several other vitamins and minerals that promote healthy eyes, and although their connection isn’t as well-known they are just as important.
Make these five foods a staple part of your diet to keep your peepers in tip-top shape:
- Eggs yolks are packed with proteins and zinc, which not only helps you absorb Vitamin A but also protects the eyes from oxidative damage and productive of reactive oxygen species (ROS), like free radicals.
- Leafy greens like spinach and lettuce leaves are packed with antioxidants that lower risk of developing cataracts and macular degeneration.
- Citrus and berries are the richest source of Vitamin C. Did you know the eyes contain 60 times more Vitamin C than the blood?In fact, the eyes have the highest concentration of Vitamin C in the entire body and, as you all know, Vitamin C is a potent antioxidant that protects the eyes in your eyes from damage.
- Almonds and nuts are an excellent source of Vitamin E is another powerful antioxidant like Vitamin C, and just one handful is sufficient to provide you with half your daily dose!
- Fatty fish like tuna, salmon, mackerel, anchovies and trout are rich in DHA (docosahexaenoic acid), a fatty acid found in your retina. Low levels of DHA which have been linked to dry eye syndrome
Keeping your eyes and your body healthy is only up to you. Eating the right foods and making the correct nutritional choices, including staying away from junk is your responsibility. Because, spoon-feeding is for babies. Right? 😉
Shaheeda Kirtane is a researcher at the Observer Research Foundation Mumbai. She believes that access to affordable and quality healthcare is the right of every citizen and she has particular interest in issues related to public health and policy, diabetes, emergency medicine, hearing and visual impairment.
Image Credit: Wikipedia http://en.wikipedia.org/wiki/Locavore#mediaviewer/File:Ecologically_
grown_vegetables.jpg.
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