Hey Guys Welcome Again Today we will discuss some facts about eyes which can help us to keep our eyes healthy for a long time.So to know the formula of healthy eyes keep read or listen this untill end.
Our eyes are the windows to our personality. Each pair, regardless of shape and color, is able to express how we think and feel. Vision depends on the tiny blood capillaries that supply the retina (at the back of the eye) and other eye components with nutrients and oxygen. The most common cause of irreversible blindness in older age groups is age-related macular degeneration (ARM) which affects central vision. Eyes need certain nutrients to remain healthy but should we take these nutrients as supplements or in foods – this is where the controversy lies.
A large analysis of research studies found that taking vitamin E, beta-carotene, vitamin C or lutein, and zeaxanthin supplements will not help prevent ARM. However, there is some evidence that these supplements may help delay the onset of developing ARM.
Whole natural foods contain these nutrients in smaller amounts and possibly in the right combinations. These foods also contain a number of naturally occurring chemicals which are not found in pills or bottles. It’s the whole food package that counts.
Nutrients for healthy eyes
Colourful yellow and orange carotenoid pigments such as beta carotene, lutein and zeaxanthin are found in the eye’s macular – a yellow spot found in the centre of the retina responsible for central vision. Eating these pigments through diet may help prevent late-onset ARM. Avocado not only contains these carotenoids but avocado’s fat content helps to absorb these pigments from other colourful vegetables too. Researchers found adding avocado to a salad or salsa helped absorb the pigments in the other salad vegetables. Some fascinating new research has found that HDL cholesterol – the good kind – is responsible for carrying lutein and zeaxanthin to the eye . So foods which also boost HDL levels such as avocado and nuts may also be important for eye health.
Vitamins A, C and E
Vitamin A is also called retinol so it comes as no surprise that it is found in the retina at the back of the eye and helps with vision. Beta carotene can be converted to Vitamin A in the body. Vitamins C and E are antioxidant vitamins that are also found in the retina. Vitamin E helps to quelch free radicals from light and vitamin C helps vitamin E return to its antioxidant state. Together they also help lutein and zeaxanthin. Avocado is rich in both vitamin E and C with ½ an avocado providing around 25-30% of the RDI for these nutrients. These vitamins along with zinc (below) may also help prevent cataracts developing – the clouding of the lens of the eye.
Zinc, a trace mineral, is found in high concentrations in the retina and appears to interact with vitamin A . Zinc is found in animal protein foods such as meat and seafood along with plant foods such as nuts and legumes.
Low Glycemic index
A low GI diet has been found to reduce the risk of developing ARM. Low GI foods include wholegrain breads and cereals, legumes, dairy, and most fruits.
Foods for healthy eyes
Some studies have found eating the following whole foods may help reduce the risk of ARM:
- 1 serving of fish per week
- 1-2 servings of nuts per week
- Regular intake of fruits and vegetables particularly those rich in carotenoids – greens, oranges and yellow colours