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Sep 24

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Diet for healthy Eyes

Diet for eyes: causes healthy eyes, some tips for healthy eyes, healthy eyes children, eating a healthy diet, food for healthy eyes, what to eat for healthy eyes, eye nutrients

causes healthy eyes, some tips for healthy eyes, healthy eyes children, eating a healthy diet, food for healthy eyes, what to eat for healthy eyes, eye nutrients

If we talk about food that are sure to improve eye health, the list will include- Milk, Eggs, carrot, green vegetables- specially spinach, kale, broccoli, nuts- almond, walnuts,cashew and peanuts etc. seeds- flaxseed, pumpkin seeds. Garlic , tomatoes, fish- particularly salmon, tuna and cod. Fruits like oranges, strawberries, avocado, mango, pomegranate .

But to have more knowledge and understanding we have a list of nutrients which are responsible for eye health.

 Proteins: proteins are beneficial to the lens of our eyes.Sources: egg, meat, lentils, cheese.

 Vitamin A: if vitamin A is in short supply the eyes may become sensitive to bright light and a person may suffer from visual fatigue and a consequent feeling of tiredness. To keep eyes normal beautiful and bright an adult should have atleast 10,000 units of Vitamin A daily. Person using their eyes for long hours or working either in bright or dim light requires more of this vitamin . This vitamin is also essential to the health of certain tissues known as mucous membranes.Sources : cord liver oil, whole milk, curd, butter, egg yolk, pumpkin, carrots, green leafy vegetables, tomatoes, mango, papaya, orange and melon.

 Vitamin E: environmental stress can cause cataract or eye dryness which can be prevented by the intake vitamin E which is also a powerful antioxidant. Sources: wheat germ oil, sunflower oil, safflower oil, nuts, papaya, tomato, olives.

 Zinc:  zinc helps body absorb vitamin A. Zinc has also been proven to protect against macular degeneration and night blindness. Sources: brown rice, potato, yogurt, wholegrain cereals, peanuts, milk, cheese

 Lutein and zeaxanthin: These two help prevent central retina from harmful Ultra Violet rays.Sources: Eggs, carrots, broccoli , green peas, corn, spinach, kale

 Vitamin B2 , Riboflavin: is another key antioxidant shown specifically to protect the eyes. Deficiency of vitamin B2 can lead to dull eyes and abnormal vision. Valuable sources: green leafy vegetables, milk, cheese, egg, citrus fruit, banana, tomato, almonds and sunflower seeds.

 Vitamin C (ascorbic acid): Vitamin C not only promotes healthy bones, skin and blood vessel but is also responsible for eye health. Vitamin C prevents the progress of certain eye disease like cataracts, glaucoma and blindness. Citric fruits like oranges, lemon, pepper, berries, tomatoes and green leafy vegetables.

 Omega 3: Essential Fatty acids Omega 3 is important for the development of vision in infants. Omega 3 plays a key role in the health of retina. Sources: Flaxseed, walnuts, spinach, olive oil, winter squash, oily fish.

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