There’s nothing that gives life a meaning like good vision facilitated by the sense of seeing.
“Oh, you have an eye problem? Sorry; consider taking some carrots?”
This kind of conversation is not new to many and whosoever gives such advise has a point and here, we give you an elaborate explanation.
Apart from a balanced diet adding vital nutrients and minerals to your body daily, they also help preserve your vision.
Some eye-friendly nutrients such as lutein and zeaxanthin, Vitamin C, vitamin E and Zinc reduces the risk of certain eye diseases.
- Carotenoid pigment (Lutein and zeaxanthin), these two nutrients reduce the risk of chronic eye diseases and cataracts. they are mainly found in yellow and orange foods.
Sources.
- Carrots
- Squash
- Pumpkin
- Cooked tomatoes
- Mangoes
- Papaya
- Kale
- Parsley,
- Spinach,
- Broccoli,
- Peas
- Egg york
- Vitamin C
Vitamin C (ascorbic acid) is a powerful antioxidant found in citrus fruits and vegetables. Scientific evidence suggests vitamin C lowers the risk of developing cataracts. Also, when taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual loss.
Sources
- Citrus fruits and juices- such as orange
- Tangerine
- Grapefruit,
- Kiwi fruit
- Berries
- Vitamin E
Vitamin E is a powerful antioxidant found in nuts, fortified cereals and sweet potatoes. It protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.
Sources
- Vegetable oils
- Sunflower seeds
- Almonds,
- Mangoes
- Broccoli
- Avocados
- Green leafy vegetables-spinach, terere, managu, sukuma wiki
- Essential Fatty acids
Fats are a necessary part of the human diet. They maintain the integrity of the nervous system, fuel cells and boost the immune system. Research shows omega-3 fatty acids are important for proper visual development and retinal function.
Sources
- Fatty fish-they are rich in omega 3 fatty acid which acts as anti-inflammatory component in diet. Salmon, Tilapia,
- Flaxseeds oil
- Chia seeds
- Walnuts and almonds
- Avocados
- Kidney beans
- Zinc
Zinc is an essential trace mineral, it plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina.
Sources
- Lean meats
- Skinless chicken
- Milk
- Eggs,
- Mushrooms
- Legumes (beans, lentils and peas)
- Whole grain rice and wheat bread
- Oats
- Pumpkin seeds
- Cashew nuts
- Peanuts
- Chia seeds
- Avocadoes
- Kiwi fruits
- Guavas
- Peaches
You now know what boosts your ability to see, therefore, always consider including sources of these vital minerals in your diet/meal plan.
Get your meal plan today.