How To Keep Your Eyes Healthy Naturally….Our eyes are one of our senses which help us enjoy the world around us. Without our eyes, a lot of the things we may take for granted now would be more difficult.
Imagine not being able to get in your car to drive somewhere anymore, or really struggling to drive at nighttime, or not even being able to go to the cinema to watch a movie with a loved one or friend.
As we age, our eyes naturally deteriorate and our unhealthy lifestyles can make this happen more quickly. Healthy eyes go together with our overall health, and if our body isn’t healthy, our eyes won’t be either.
There are various nutrients that are important to include in your diet to boost the health of your eyes and reduce the risk of damage from our surroundings (think bright lights) and from deteriorating as we get older.
Omega-3 Fatty Acids
This is an essential fat that we can only obtain from the food we eat; our body does not produce it. Yet, it offers many health benefits for our body. As well as boosting brain and heart health, it is also important for eye health. There are a few different types of omega-3 fatty acids, but the two most important are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These are predominantly found in seafood and fatty fish. The retina of the eye contains high amounts of DHA which makes it essential for healthy eyes and vision. Being deficient in DHA may lead to vision problems and there have been various studies which have shown the benefits that omega-3 offers for eye health. If you don’t like eating fish, it is important to take an omega-3 supplement with high amounts of EPA and DHA.
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Yes, your mom was right. Carrots really are good for your eyes. As is pumpkin and sweet potato and other dark orange/yellow vegetables. These veggies contain beta-carotene which the body converts to vitamin A.
You can also get vitamin A from other animal-sourced products such as dairy and liver. This vitamin is important for preventing night blindness as it protects the special cells in the eye which determine light and darkness.
Zinc is found in the eye in high amounts which makes sense that this mineral is important for eye health. It keeps the retina healthy which will maintain your vision and help you see clearer and more focused. Good food sources for zinc include oysters, meat, peanuts, eggs, whole grains, and pumpkin seeds.
Food rich in antioxidants help protect our eyes from damage from the environment such has from harsh lights and bright sunlight, smoke, and pollution. Two antioxidants, lutein and zeaxanthin, act as a protection from strong light. Studies have also found these two antioxidants to be beneficial for protecting against macular degeneration.
These are found in high amounts in green leafy veggies such as spinach, collard greens, and kale. Another powerful antioxidant that plays an important role in eye health is vitamin C. It is found in high amounts in the liquid of the eye called the aqueous humor which protects the eye from harmful pathogens entering.
Vitamin C can be found in many fruits and vegetables such as citrus fruits, bell peppers, and kale. Another important antioxidant we have all probably heard of is vitamin E, yet many of us don’t eat enough foods containing vitamin E. It is found in sunflower seeds, almonds, pecans, and vegetable oils and it is important for the health of the retina and to protect against blindness.