Like any other part of your body, your eyes need nutrients to function. Whether or not you need glasses or contact lenses, there are steps you can take to maintain healthy eyes and prevent eye diseases. This article will give you examples of foods that are good for the eyes, and also of things that it is wise to avoid. Vegetables and fruits are generally good for your eyes, while excessive fat, sugar or salt can be harmful.
Mothers often tell their children to finish their carrots, as carrots are supposed to be good for the eyes. There is some truth to this, as carrots contain Vitamin A which is essential for eyesight. Vitamin A is found in other vegetables as well as in orange and yellow fruit, liver, eggs, dairy products. A form of Vitamin A is attached to a protein in the retina that acts as a light absorber. If Vitamin A is lacking, there is increased risk of developing eye disorders like Glaucoma.
Vitamin C improves eye conditions like edema of the retina and cataracts. It is found in citrus fruits, juice and berries.
Antioxidants reduce oxidative stress, and are found in vegetables and fruits. Oxidative stress can cause age-related macular degeneration, AMD. AMD affects people in the forties and fifties, symptoms include blind spots, blurry night vision and blindness.
Omega-3 fatty acids are found in salmon, fish oil, liver oil, walnuts and cabbage. It has been proven to reduce the intraocular pressure by up to 13%. Pressure inside the eye can damage the optic nerve and cause Glaucoma.
Foods to avoid
• Fast food often contains an excessive amount of fat, sugar and salt that can have a negative impact on your vision in the long run.
• Monosodium Glutamate, MSG, is a salt often used to enhance flavor in processed Asian foods. Research from Hirosaki University in Japan has shown that excessive MSG can damage your eyes and cause blindness. The substance binds to cells in the retina and destroys them. Surrounding cells lose much of their ability to transmit electric signals.
• Margarine often contains trans-fats that are unhealthy to the eyes.
• Deep-fried food increases the amount of free radicals in the body. Deep-frying potato reduces Vitamin C content and increases the amount of trans-fats.
• Food with much sugar and starch increase the risk of developing AMD.
• Foods that make your blood sugar rise, for example chocolate, make your retina more vulnerable.
To sum up, a varied diet with a lot of fruits of vegetables is necessary for preserving good eyesight. Avoid excessive junk food. Visit your eyes doctors regularly to get your eyes examined, and to get further advice on your diet with regards to eye health.
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