Poor eyesight has turned out
to be a common occurrence in our world. It is of two types; nearsightedness or
farsightedness. More and more people have either started wearing glasses and
contact lenses to deal with poor eyesight. But does anyone like wearing them?
Well, majority of these people do not like wearing glasses at all.
Nevertheless, they have to. Another way of improving eyesight is pouring eye
drops or taking medicines and let's admit it, we do not like this option too.
And when no such option for dealing with eyesight comes to your rescue, there's
one which helps you improve your eyesight the natural way.
Best Food to help improve your
eyesight:
Vitamins A, C, and E, as well
as the mineral zinc, contain antioxidants that can help prevent macular degeneration.
It’s a condition in which the macula — the part of the eye that controls
central vision — deteriorates.
Food sources for these important nutrients include a variety of colorful vegetables and fruits, such as:
1. Leafy Greens
Spinach, kale and collard greens, to name just a few, are packed full of lutein and zeaxanthin, important plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, Spinach, Sweet Potato, Peas, Corn, Beetroot, Kale and Avocados are also good sources of this powerful antioxidant duo.
2. Whole Grains
A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.
3. Citrus Fruits and Berries
Oranges, Grapefruits, Lemons, Carrots, Red Peppers, Strawberries, Citrus, Blueberries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.
4. Nuts
Pistachios, walnuts, almonds — whichever type tickles your fancy — are rich in omega-3 fatty acids and vitamin E that boost your eye health. They also help you improve memory power and concentration. For this you can either have almonds as is or prepare a paste of soaked almonds and drink it with a glass of milk. Do this every day for a few months, till you see some improvement.
5. Legumes
Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.
6. Sunflower Seeds
Help keep your eyes healthy and disease-free by snacking on sunflowers seeds, which are excellent sources of vitamin E and zinc. Foods rich in omega-3 fatty acids, such as salmon and flaxseed, are also recommended for better eye health.
7. Fennel
Ancient Romans called fennel, 'the herb of sight' for a good reason. Nutrients and antioxidants in this herb slow down the progression of cataracts and promote healthier eyes. The bigger variety of seeds should be used for this purpose. Add a cup of almonds, fennel and sugar to a grinder and grind this to a powder. Eat one tablespoon of this powder with a glass of milk before going off to sleep. Repeat this for 40 days and see the improvement in your eyesight.
8. Wild asparagus
Ayurveda has it wild asparagus is excellent herb for improving eyesight. This herb has the ability to promote healthier and longer life of the eyes. For this, mix a teaspoon of wild asparagus with some honey and consume it daily with a cup of warm cow milk. Repeat this for a few months.
9. Amla (Indian gooseberry)
Amla is known as a powerful Ayurvedic remedy for improving eyesight. Indian gooseberry or amla is one of the best sources of vitamin C. This fruit is enriched with antioxidants and other powerful nutrients which can improve your eyesight. Vitamin C in amla improves the functioning of retinal cells and promotes healthier capillaries. For this, mix a few spoons of amla juice to half a cup of water. Drink this two times a day, in the morning and evening. The juice can also be consumed with honey.
10. Lemon Water
Lemon water's biggest benefit
is that it is high in lutein and zeaxanthin which are two very important
nutrients that help against macular degeneration and cataracts!
Also, Lemon water is a great source of vitamin c , fun tip - is used in eye drops as it is full of ascorbic acid that can help reduce inflammation in the eyes!
11. Orange Juice
Drinking orange juice can reduce the risk of macular degeneration by up to 60% This is due to the flavonoids oranges possess that offer anti-inflammatory and immune system benefits.
12. Carrot Juice
Carrot Juice is a great source of beta-carotene that is a vitamin which is one of the most powerful antioxidants! This is as it helps protect the surface of the eye and also helps deter against macular degeneration and cataracts. Another benefit of carrots is that they contain lutein which helps protect eyes against damaging light from our phones and the sun!
13. Spinach/Kale Juice
Kale Juice, in particular, is very similar to lemon water as it contains large amounts of lutein and zeaxanthin which as previously stated helps to protect your retina from light damage and improve your sight. Kale also helps lower your risk of macular degeneration and cataracts due to its ability to lower your risk against type 2 diabetes.
Spinach juice also helps
against diabetes as it contains an antioxidant known as alpha lipoic which lowers
glucose levels!
How to exercise your eyes?
Since eyes have muscles, they could use some exercises to remain in good shape. Eye exercises are great when done in the morning, when your eyes feel tired and before retiring to bed. If you’re consistent for a month, you may start noticing a difference.
14. Rolling
Roll
your eyes in both clockwise and anticlockwise direction for a few seconds each.
Blink in between the sets to give your eyes some rest. You can also try
fluttering.
15. Blink
Blink
your eyes quickly for 20 to 30 seconds repeatedly. Practice this twice daily.
16. Focus change
This exercise works by
challenging your focus. It should be done from a seated position.
·
Hold your pointer finger a few inches away from
your eye.
·
Focus on your finger.
·
Slowly move your finger away from your face,
holding your focus.
·
Look away for a moment, into the distance.
·
Focus on your outstretched finger and slowly
bring it back toward your eye.
·
Look away and focus on something in the
distance.
·
Repeat three times.
17. Near and far focus
This is another focus
exercise. As with the previous one, it should be done from a seated position.
·
Hold your thumb about 10 inches from your face
and focus on it for 15 seconds.
·
Find an object roughly 10 to 20 feet away, and
focus on it for 15 seconds.
·
Return your focus to your thumb.
·
Repeat five times.
18. Figure eight
This
exercise should be done from a seated position as well.
·
Pick a point on the floor about 10 feet in
front of you and focus on it.
·
Trace an imaginary figure eight with your eyes.
·
Keep tracing for 30 seconds, then switch
directions.
19. 20-20-20 rule
Eye strain is a real problem for a lot of people. Human eyes are not supposed to be glued to a single object for extended periods of time. If you work at a computer all day, the 20-20-20 rule may help prevent digital eye strain. To implement this rule, every 20 minutes, look at something 20 feet away for 20 seconds.
20. Rest for your eyes
Closing your eyes for just a few minutes is helpful. You can do this once an hour or many times when you’re hard at work. And if your job involves sitting in front of a computer or reading, closing your eyes can be refreshing. As simple as it sounds, this exercise can protect your eyes from over exertion or fatigue.
21. Full body exercise for vision
Exercising for at least twenty
minutes a day is healthy for your entire body, including your eyes. Improved
blood circulation is beneficial to the small blood vessels in the eyes as it
removes harmful substances that may have been deposited. Exercise doesn’t have
to be intense. In fact, a brisk walk is enough.
Other things you can do naturally to boost your eye health and therefore your vision are:
22. Get enough sleep. When you are overtired, your eyes can be more easily strained and feel gritty and dry. Healthy amounts of sleep can decrease tired eyes and therefore improve vision.
23. Protect your eyes from the sun. Wear sunglasses with UV protection when you are out in the sun to keep the harmful rays from diminishing your eyesight with prolonged exposure.
24. Wear eye protection when doing anything that could potentially lead to eye injury. The American Optometric Association (AOA) publishes that the most common visual issues for young adults (people between the ages of 19 and 40) are related to injuries and stress on the eyes.
25. Obtain regular eye exams. The National Eye Institute (NEI) publishes that this is the best way to ensure that your eyes are in the best health possible. An eye exam can catch potential issues right away and aid in maintaining eye and vision health.
26. Don't smoke. Smoking can increase the risk for many physical health issues, including optic nerve damage, macular degeneration related to age, and cataracts — all of which can negatively impact vision.
27. Practice good hygiene. Wash your hands and face thoroughly and regularly. Keep cosmetics and chemicals out of the eyes. If you wear contacts, clean and store them properly.
28. Create eye-friendly surroundings. Plenty of things that surround us everyday can be bad for the eyes. For instance, sitting for long periods of time in front of a computer, getting swimming pool chlorine water in your eyes, using dim lighting when reading, and fluorescent lights can degrade your vision. Look out for these conditions and do all you can to reduce exposing your eyes to them.
THE WORST FOODS FOR YOUR EYE
HEALTH
You know the saying, “You are
what you eat”? The food you eat plays a huge part in your health.
Our eyes are vascular, meaning
that it is important to have a heart-healthy diet to keep the blood vessels
that service our eyes healthy. Tiny capillaries provide your retina with
nutrients and oxygen; because these vessels are so small, fatty deposits can
easily cause blocked veins.
We’ve shared with you the
foods that will boost your eye health. Now, our expert team of doctors have
compiled a list of the foods that are harmful to the health of your eyes.
A.
CONDIMENTS, TOPPINGS, AND DRESSINGS
The toppings that you likely
store in your refrigerator door like mayonnaise, salad dressing, or jelly, are
all high in fat.
Rather than using these
options for flavor on your next sandwich, burger, or salad, try using natural
flavors like green vegetables or toppings that are packed with vitamin C, like
a squeeze of fresh lemon. Get great flavor with natural foods without
sacrificing your nutritional benefits!
B.
WHITE OR PLAIN COLORED FOODS
Think about the white foods
that you eat: pasta, white bread, rice, and flour tortillas. These foods offer
almost no nutritional benefit, just simple carbohydrates that give a rush of
energy that are followed by a crash.
If you are eating these foods,
be sure to add greens and foods that rich with omega-3 to the meal to provide
yourself with nutritional benefits. Or, swap them for healthier alternatives
that use whole grains.
C.
FATTY MEATS
Red meats and sausages are
often convenient to purchase, especially when you are buying from the deli.
Lunch meats can seem healthy but are mostly full of chemical preservatives,
salt, fat, and cholesterol.
Instead of consuming fatty
meats, try adding in lean meats like fresh turkey, which is full of zinc and
protein. Salmon is good alternative as well, as it is an omega-3 rich food.
D.
MARGARINE
Margarine is often marketed as
a healthy alternative to butter, but is full of trans fats that can adversely
affect your cholesterol.
Instead, try using coconut,
avocado, or olive oil as an alternative to both margarine and butter to avoid
trans fats.
E.
SATURATED FATS
Junk foods are delicious but
can cause serious issues down the line for your health if you consume too many.
Rather than eating French fries, cookies, or potato chips, which are all full
of saturated fats, swap them out for healthier unsaturated fats.
Lean meats, fish, fresh fruits
and veggies, and low-fat or non-dairy products are the best way to receive
healthy fats.
We want to help you eat healthy so that your vision remains clear and focused. Do you have questions about how to eat healthy for your eyes? We would love to see you!
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This article is very useful to those who are aware to keep their eyes healthy and shinning
ReplyDeleteSpecifically eatables recommended are an awesome knowledge