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Friday, 19 August 2016

How to Boost Your Eyesight by Eating Nourishing Foods

Researches over the years have proven that eating specific kinds of foods laden with certain vitamins and trace elements can actually boost your eyesight. And so you can actually be eating without your eyes getting the required nutrients they need for optimum performance. Therefore, if you regularly feed on the right stuff you are bound to experience a remarkable difference after a while. These foods abound in our environment, and come in the various forms: vegetables, fruits, nuts, and (oily) fish diets, etc.

Your eyes mean the world to you

And because your ayes are vascular i.e. they have (blood) vessels that circulate life-giving force, so foods that nourish the heart are also important to the health of your eyes. These important elements include diets low in trans and saturated fats; so also foods rich in antioxidants, and other specific vitamins and trace elements, are required greatly to prevent age-related macular degeneration.

First of all, you may wish to know that nature has always provided cures in or, a combination of it as packaged in various servings of both plant and animal food nutrients. Some of the notable foods nutrients you need to consume for your eye health include:

Omega-3 fatty acids
Vitamin A
Lutein and Zeaxanthin
Low glycemic index (GI)
Vitamin C
Vitamin E

The following foods contain the above listed food nutrients in their separate or combined components. They must therefore form the basis for your love for them if you are eager to achieve or maintain healthy eyesight.

Tuna, Salmon, Sardines, and Mackerel (Nigerians refer to as Titus) are referred to as cold-water fish due to their natural habitats; they are some of the best sources of omega-3 fatty acids. This food nutrient protects your eyes from macular degeneration, dry eyes, and also cataracts. Make these sea foods a regular in your daily eating habit.

Omega-3 from oily fish

Tomatoes are packed full with carotenoids, lycopene, and Vitamin C - all of which go to protect your eyes from damage. Studies have shown that a diet of either processed or raw tomatoes - eaten with little olive oil will help boost the absorption of lycopene.

Leafy Greens 
Dark green leafy vegetables are a rich source of the food nutrients – lutein and zeaxanthin; these plant pigments are known to lower the development of macular degeneration as well as cataracts. Some of the popular examples include – spinach, Ugu (pumpkin leaves), Kale, Green, Collard greens. Also, Broccoli, avocados and peas are excellent sources of these twin antioxidants.

Make the most of green leafy vegetables

In buttressing this point a group of scientists at the Brigham and Women's Hospital and Harvard Medical School carried out a research in which a group of 100,000 men and women were followed for a period of more than 28 years, on two separate studies using green leafy vegetables. At the end of the research results proved that leafy greens may be even healthier than we thought. While they may not be able to cure your glaucoma, eating them regularly may help protect you from ever contracting the disease known as primary open angle glaucoma (POAG).

Eggs contain the ‘essential’ vitamin A including lutein, and other important nutrients which are needed for the promotion of eye health and function. Vitamin A and lutein have been known to protect the eyes from the occurrence of dry eyes and night blindness.

Whole Grains 
Diets with low glycemic index (GI) is very useful for the lowering of the risk of age-related macular degeneration. You must therefore replace your refined carbohydrates with whole foods that are low on GI such as brown rice or Ofada or Abakaliki rice. In the same vein, embrace your (whole) oats, quinoa, whole wheat and whole wheat products like whole-wheat bread; others are maize and other whole grains. They also contain vitamin E, zinc and niacin which promote the health of your eyes.

Citrus Fruits
Citrus fruits are very rich in vitamin C and antioxidants, and they are very active in lowering your risk of macular degeneration and cataracts. Examples of citrus fruits are – Oranges, lemons, tangerines, grapefruits, etc.

Carrots & most coloured vegetables & fruits - good for eyesight


Carrots and indeed all other colourful fruits and vegetables all contain adequate amounts of vitamins A and C, including carotenoids which are the compound that give colour to the red, orange and yellow fruits and vegetables. These elements are also notable eye disease fighters. 

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