[Ilovemyshape.com] Losing your eyesight can tremendously have an impact on your daily life. According to a review from the National Eye Health Education Program, at least 70% of respondents from the survey indicated this statement to be true. Moreover, as the population of old people increases along with the increasing rates of diabetes and other chronic diseases, the low vision and the rate of blindness is expected to double by the year 2030. At least in America alone, it’s expected to affect about 6.6 million by that time.
Despite the tremendous impact that blindness has on the quality of life as well as its prevalence in our current world, some people are able to prevent blindness and eye diseases by taking the appropriate steps. By following these necessary steps and eating particular foods for eye health, you will be able to protect your vision health at all stages of your life.
According to recent study and report by the US Centres for Disease Control and Prevention, about 87% of Americans are not able to meet the appropriate recommendations of the vegetable intake. The ones that are also not able to meet the recommended intake of fruits are 76%.
You should in fact act now – by eating these food suggestions if you want to protect the health of your vision.
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The 7 Best Foods For Eye Health
1. Dark Leafy Greens
Leafy green vegetables are packed with lots of carotenoids – namely zeaxanthin and lutein. Both of these nutrients are highly concentrated in the part of your eye which permits a detailed central vision – known as the macula. They also lower your risk of advanced macular degeneration as well as cataracts. Zeaxanthin is more specifically found in the retina while Lutein is found in the macular pigment which is used in the absorption of blue light and also responsible for protecting the central vision of the eye. This makes dark leafy greens very good foods for eye health. Spinach and kale are specifically very rich in lutein. You may find other healthy options in collard greens, brussels sprouts, broccoli, and swiss chard.
2. Orange Pepper
In accordance with a study by the British Journal of Ophthalmology – in which 33 fruits were tested – orange pepper was discovered to have the highest amount of zeaxanthin. This nutrient which is good for the eye is unfortunately not produced by your body. It makes sense to get more of this from your diet by eating more orange pepper.
3. Organic Pastured Egg Yolks
Egg yolk is a source of both zeaxanthin and lutein along with some protein and healthy fats. One good thing about this type of carotenoids in eggs is that they tend to be in their ideal and absorbable form. It’s easy for the body to extract them and use them. However, these nutrients – zeaxanthin and llutein – are low in eggs than many vegetables. Based on recent studies, adding a couple of eggs to your food can increase the absorption of carotenoid from the whole meal.
One thing you also need to remember is that cooking spinach or egg yolks in high temperature can damage the zeaxanthin and lutein in them. When that happens they are less likely able to protect your vision very well. Do well to not cook your eggs so much so that they lose these nutrients which are helpful to your eye health. You can just soft boil them before eating. You can also eat them raw or as poached eggs.
4. Wild-Caught Alaskan Salmon
The omega-3 fat DHA which is found in the Alaskan Salmon is also concentrated in the human eye. It gives the cell membrane some sort of structural support. This, in turn, helps protect the function of the retina and also boost eye health in general. According to research, you will be able to slow down the degeneration of the macular when you eat more of these foods. In fact, you will have 60 percent lower chance of having advanced macular degeneration if you eat more of foods which contain omega-3 fats. According to a study in 2009, high intake of animal-based omega -3 fats resulted in 30% fewer chances of the disease progressing into the advanced form over a 12 year period.
According to another study in 2009, people who consumed more omega-3 fats, along with vitamin E, vitamin C, zeaxanthin, lutein, and zinc have a lower risk of macular degeneration. Apart from Wild caught Alaskan salmons, other good sources of animal-based omega 3 fats include anchovies and sardines.
This potent antioxidant is one of the most important nutrients that helps to prevent blindness. Compelling evidence suggests that it has protective benefits against many problems of the eye and known to be an even more powerful antioxidant than both zeaxanthin and lutein.
Some of the eye related problems that it helps to prevent, including cataract, glaucoma, retinal arterial occlusion, inflammatory eye diseases, diabetic retinopathy, age-related macular degeneration (ARMD).
although Wild-caught Alaskan salmon is a good source of astaxanthin, you may not get enough from it for optimal health benefits. When the water supply of the wild caught Alaskan Salmon dries up, it is forced to produce Astaxanthin is to protect itself from ultraviolet radiation. That being the reason why you may not get that nutrient much from the Alaskan salmon.
6. Black Currants
Anthocyanins are antioxidants with extensive health benefits for the eye. You will find some of the highest levels of anthocyanins in black currants. They contain approximately 190-270 milligrams per 100 grams of anthocyanins and this is even more than the amount found in bilberries. Black currants are highly packed with essential fatty acids, which gives it anti-inflammatory properties. For clinical benefits, many people go for the black currant seed oil which is sometimes available in the capsule form. However, it’s always good to eat the whole food most specifically when they are in season.
A close relative of the blueberry – Bilberry is another one of the foods for eye health packed with healthy nutritional elements. It is rich in anthocyanin, which has a protective effect on the function of the eye when experiencing an inflammation in your retina. These are however often difficult to cultivate. According to a study by the journal Advances in Gerontology, an effective way to prevent cataract and macular degeneration is to eat more bilberry.
These are some of the best foods for eye health. Continue to read our site for the best of health tips from I Love My Shape. Feel free to share with our readers your own ideas on the best foods for eye health.
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