Healthy foods for eyes – With the increasing number of patients with eye problems such as macular degeneration and cataracts, it shall incorporate some good food for the eye into the daily diet if you do not want to be one of them. A healthy diet for this purpose are low in saturated fat and trans fat that could potentially block blood flow to the eye. Numerous studies show that in order to protect the health of the eye can be started with the food; foods rich in lutein, omega 3, fatty acids, vitamin C, vitamin E, zinc, and antioxidants, mostly helps prevent many eye problems associated with the aging, vision, including cataracts and macular degeneration.
One of the best things about this meal is that they improving digestion, as well as, improve mood and energy, maintain healthy skin, and improve overall health. Maybe you also need to know: fruit and vegetables for eye health.
Here are the top foods that were recorded by the dictionary of Health and Beauty was very good to help prevent eye diseases and to maintain overall good health. So, healthy foods for the beauty of the eyes, here they are:
Carrots are a decent meal occupy the top list of some of the best food for eye health. Carrots are a good source of vitamin A and beta-carotene high, the overall beneficial promote eye health. Vitamin A is essential for the outside and eyelids, beta-carotene is a powerful antioxidant that helps protect eye cells from free radical damage that would help reduce the risk of cataracts and macular degeneration.
Carrots are also rich in fiber and potassium, so it is also good for overall health. Potassium helps maintain fluid balance in the body and the fiber helps maintain the function of the gastrointestinal system. Carrots are also high falcarinol, which form a substance that can slow the growth of cancer cells.
As with the other types of oily fish – such as sardines, herring, mackerel and halibut – salmon is a source of omega 3 are very good, which is also important for eye health. Eating salmon regularly can reduce the risk of macular degeneration by 38% and helps treat dry eye disease. Salmon is also one of the best sources of vitamin D, which is also useful to help improve eye health, heart health, and plays an important role in the growth of healthy bones. Vitamin D deficiency is associated with risk of cancer, heart disease, diabetes type1, sclerosis, and type of inflammatory arthritis or rheumatoid arthritis.
Kale, spinach, mustard greens, and other dark green vegetables wrapped by this type of powerful antioxidants, including zeaxanthin and lutein, which will be stored in the macula. The macula is a small part of the retina that served as a natural sunscreen to protect the eyes from the harmful effects of light. Antioxidants found in green vegetables, beneficial for absorbing the blue light that is very harmful to the retina. Many studies have found that zeaxanthin and lutein may reduce the risk of chronic eye diseases such as cataracts and macular degeneration. There are still many other benefits of green vegetables.
4. Sweet corn
Sweet corn, which flaxen colour is rich of zeaxanthin and lutein, that is a powerful antioxidant and good for your eyes. Thus, eating sweet corn consumed regularly can reduce the risk of cataracts and help prevent the loss of eye pigment.
Corn is also rich in vitamin C, vitamin B5 (pantothenic acid), vitamin B1 (thiamine) and B9 or folate. In addition, corn is also a source of magnesium, phosphorus, iron, copper, manganese, zinc, and antioxidants that help protect the body from cancer caused by free radicals. Because of the high fiber content, this kind corn can also help prevent hemorrhoids, lowering the risk of colon cancer, diabetes and heart problems, and helps you lose weight.
5. Olive oil
Olive oil can be very beneficial for the eyes as it helps the body absorb nutrients from foods that can help maintain eye health. So, pour olive oil on your salad to help absorb all the nutrients derived from tomatoes, green vegetables, and sweet potatoes cook to get the maximum nutritional intake.
Studies show that a diet low in saturated fat and trans fats may help prevent diseases of the retina. And olive oil is oil with low in saturated fat and contain no trans fats. Due to the high antioxidant content, olive oil can help prevent cancer, artery disease, inflammation, diabetes, and also degenerative nerve diseases.
One of the best food for eye health and also delicious is turkey, because it is rich in B vitamins and zinc. You can take it as a substitute for beef and chicken. Eating regular turkey meat can maintain eye health and can even deflect cataracts.
Beside rich in zinc, turkeys are also high in vitamin B, tryptophan, phosphorus, protein, and selenium. Also low in cholesterol and saturated fat, and high in protein, so that could be part of a healthy diet.
Turkeys are also believed to help prevent cancer and improve the mood for a very high content of its tryptophan. Selenium that stored in turkeys is very important for the function of the immune system and a healthy thyroid.
Tomatoes are a good source of carotenoids, including lycopene, the antioxidant compound that gives red color to tomatoes. A study showed that lycopene helps protect the retina and other eye area from damage. Lycopene can also help protect cells from damage and prevent prostate cancer, colon, and lung cancer. Tomatoes are also rich in vitamin C, an antioxidant that also helps protect the eye. In addition, vitamin C has a beneficial to improve the wound healing, protects the body from free radical damage, increase the absorption of iron from plant foods, and increase immunity.
8. Sweet potato
Food was great for the last eye health are sweet potatoes. Potato tubers are rich in beta-carotene, and the same as carrots also contain a lot of vitamin A, vitamin C, fiber, manganese and potassium, all of which are good for eye health. Sweet potatoes are also a source of vitamin D, which are essential nutrients for the immune system, energy, bone growth, and eye health. Sweet potatoes are also good for heart health because of the high potassium and vitamin B6 – sweet potato also helps prevent high blood pressure and reduce the risk of cardiovascular disease.
Those are all the description of healthy foods, hopefully you can be taken advantage of the above description about the benefits of healthy foods for eyes.
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