Many of us do not even think about the health of the eyes, until that realize they see less or have major health problems with eyes.
To act as prevention or improve health it is necessary to take more active role.
Nutrients such as vitamin C, omega -3 fats and vegetable key molecules are so important for a better vision.
Some people in childhood have problems with short – sightedness or foresight, but with the age of 40 the most will become far-sighted as the retina begins to lose sensitivity to light, and the lens loses its elasticity.
Also, some related macular degeneration and many other states of reduced quality or loss of vision can concern.
The vision weakening cannot always be prevented over time, but the process could be slow down, by keeping the eyes strong and healthy as possible.
The following nutritional values of foods and using eye exercises can help to maintaining the health of the eyes.
List of foods whose ingredients protect eyes:
Lutein and Zeaxanthine – Vitamins for eyes
Lutein and zeaxanthine are included in the group of carotenoids. Trey filtering high-energy wavelength of visible light and act as antioxidants and thus protect the retina from damage caused by light.
A study published 2007 indicates that it is less likely that the macula of the eye degenerate as people get older, if they consumed a diet rich in these substances.
15 -year study revealed that consuming more than 2.4 mg of lutein and zeaxanthin daily significantly reduced the risk of developing cataracts. Additional evidence suggests that lutein and zeaxanthin may improve the overall visual performance and reduce sensitivity to light.
Like all carotenoids, lutein and zeaxanthin have strong antioxidant properties that can protect all the body’s cells from the damaging effects of free radicals and boost the immune system.
Research findings also suggest that lutein and zeaxanthin are more easily absorbed from natural sources rather than from supplements or fortified foods.
Sources: – Lutein – carrots, pistachios, kiwi, spinach, kale, green leaf beet, lettuce, zucchini, peas, Brussels sprouts and broccoli.
Zeaxanthin – yellow squash and zucchini, peppers and yellow corn, goji berries, saffron.
Laboratory studies have revealed that dark berries like blueberries and blackberries rich in anthocyanins may prevent and slow the blindness caused by macular degeneration and cataracts. Research has also shown that it helps to strengthen the capillaries that carry blood and nutrients to the eye.
Omega – 3 fatty acids
One study by the U.S. National Eye Institute found that increasing the intake of omega -3 fatty acids helps lower the risk of glaucoma and macular degeneration. Omega -3 fatty acids may also protect against dry eye syndrome, which can be a complication of laser eye surgery.
A study in the journal “American Journal of Clinical Nutrition” found that when women with dry eye syndrome consume five portions of fresh tuna a week, the symptoms reduced by 68 %.
Sources: nuts, seeds and algae, flax and cold -pressed oils.
This vitamin may help prevent cataracts and other forms of blindness by protecting the cells of the eye from UV radiation.
Spices: chili powder, garlic, cayenne pepper, curry powder, oregano, ginger and sage, thyme, parsley, cumin, oregano and cinnamon.
Whole grains: grains are a good source of vitamin E, especially rich sprouts (sprouts of cereals).
Seeds and nuts: cumin, mustard, poppy and flax seeds are the seeds of most of these vitamins, and between hazelnut, walnut, pistachio, cashew nuts, almonds are the most notable.
Vegetables: peppers, asparagus, carrots, broccoli and all dark green leafy vegetables.
Fruits: avocado, blackberry.
Vegetable oils: Recommended only cold-pressed olive oil, flax seed oil and avocado oil.
Studies have found that vitamins, especially vitamin C, reduce the risk of all major eye diseases, including macular degeneration, cataracts and glaucoma.
Sources: citrus fruits and berries, the most, but all fresh fruits and vegetables are rich with vitamin C.
The essence is in the row herbal food.
Keep eyes from straining when work on the computer
Due to long hours of working on the computer and watching the monitor, you can suffer from eyestrain, dry eyes, pain, and problems of focus maintaining. In order to solve above problems, you need to determine necessary accommodations.
Lighting: Reduce the lighting; your ambient lighting should be reduced by half of that used in most offices. Bright light causes glare, try to reduce it by closing curtains or use lower intensity bulbs. Also, try to set up the monitor so that windows are to the side of the monitor instead of in front or behind it.
Adjust the monitor: It should be located 20 to 30 inches from the eye or an arm’s length. The top should be at or below the level of the eyes. Provide a bulletproof screen. Take a break for 10 minutes every hour. Look sometimes into the distance for 10 to 15 seconds.
Blink often: While working on the computer flashes and up to 5 times less than usual. Try this – every 30 minutes, blink 10 times by closing your eyes very slowly, as you fall asleep.