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Have you ever thought how important eyesight is to us? Our vision allows us to admire the beauty of nature, recognize the faces of our loved ones and help us with our daily life. Vision is so important in our daily life, that most of the time we take it for granted. According to a recent study, almost 40% of people are concerned about losing their eyesight over their ability to walk or hear. However, even though vision being the most treasured of senses, we don't often take precautions to maintain our eye health throughout our lives. Here is a list of simple changes in food habit will ensure that we can enjoy the sense of vision for long.
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This is probably the oft repeated and ironically the most ignored health tip. Green leafy vegetables such as spinach, kale, and collards are packed full of lutein and zeaxanthin, which are important plant pigments that can curb the development of macular degeneration and cataracts of eyes. Other green veggies include broccoli, peas and avocados are also good sources of this powerful pigments as well as antioxidants.
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Our body cannot make this essential fatty acid, thus it has to be consumed through diet and supplements. Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids. Another source of this is fish Oil supplements if you do not eat seafood. For vegetarians black currant seed oil, flaxseed oil and nuts such as pistachios, walnuts, almonds are rich in omega-3 fatty acids and vitamin E that boost your eye health.
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The glycemic index (GI) is a number associated with the particular food's effect on a person's blood glucose (also called blood sugar) level. Research shows that a low-glycemic-index (GI) diet may reduce the risk of age-related macular degeneration (AMD) by almost 8%. The vitamin E, zinc and niacin found in whole grains promote overall eye health. High-fiber whole grains such as quinoa, brown rice, whole oats, and whole-wheat breads etc. should be included in the daily diet for overall good health and especially clear vision.
Discover the nutritious benefits of Quinoa here
Citrus fruits and berries such as oranges, grapefruits, lemons and various type of berries are high in vitamin C, which helps to ward of many risks of eye such as cataracts and macular degeneration. Studies also show that citrus flavonoids may improve blood flow through coronary arteries.
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Carrots, tomatoes, pumpkin, bell peppers, strawberries, corn and cantaloupe are excellent sources of Vitamin A and C. They have something called carotenoids, the compounds responsible for their yellow, orange and red pigments. Modern research suggests that eye-supporting nutrients in combination, as well as of a low-glycemic-index have the most positive effect on slowing age-related eye problems. Thus eating a wide variety of fruits and vegetables along with healthy fats and high-fiber whole grains are brilliant defense against eye related problems.
The very first step to protect our eyes begins with food on our plate. Along with healthy eating, one should develop healthy habits to take care of the eyesight such as wearing sunglasses and safety eyewear when required. Eye relaxing pillows and wraps promote good soothe tired eyes and ease headache caused by eyestrain. They are designed to provide gentle acupressure to the eyes when used. It is also important to give up unhealthy habits such as smoking or excessive drinking. Nowadays, computer and mobile screens have become a cause of eyestrain, blurry vision and dry eyes, thus they should take frequent breaks for the eyes. It is fundamental to remember how precious our eyesight is and thus take precautions for its good health.
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