Healthy Food is basic need for healthy body. Healthy Food includes a balanced combination of Carbohydrates, Fats, Minerals, Vitamins, Proteins, Fibers and Water.
Various nutrients especially minerals and vitamins are essential for beautiful and attractive eyes and clear sight. Lets understand various commonly available sources of essential nutrients and their role in keeping our eyes healthy
Corn
Lutein and zeaxanthin are the predominant Carotenoids in corn, accounting for approximately 70% of carotenoid content of the human retina (light–Sensitive inner Surface of the eye) where they protect against oxidative damage caused by blue light. High levels of these carotenoids in the blood are strongly linked with reduced risk of both macular degeneration and cataracts.
Kiwi fruit
Macular degeneration is the leading cause of vision loss in older adults. 3 or more servings of kiwi fruit per day is proved to decrease macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutien and zeaxanthin-both of which are natural chemicals found in the human eye.
Grapes
Resveratol present in grapes can protect against Diabetic Neuropathy and Retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. It reduces the effects of natural changes and damage associated with diabetic Neuropathy.
Spinach
Spinach is a rich source of riboflavin and thiamine as well as pigments like lutein, beta carotene, chlorophyllin and xanthenes. Spinach is thus very good for the maintenance of healthy eyes, cardiovascular system and nervous system. Betacarotene and lutein in spinach help maintain healthy eyes and prevent the occurrence of eye disorders like itchy eyes, dry eyes, ulcers. Lutein is also a powerful antioxidant that help prevent cataract. Lutein and Xanthene also help prevent macular degeneration caused by ageing.
Orange
Orange contains Vitamins A and other anti-oxidents such as alpha carotene, bata–carotene, beta- cryptoxathin, Zea–Xanthin, fibre, phyto- nutrients and lutein. All these Phyto- chemical are good for eye and eye vision. Fresh green peas carry adequate amounts of anti- oxidants flavonoids such as carotenes, lutein and Zea – xanthin as well as Vitamin A.
Papaya
Papaya is good for your eyes due to the presence of antioxidents like vitamins A,C, and E. It also contains carotenoids, lutein and Zeaxanthin that provide protection against high energy blue light that can damage the retina of your eyes. They also protect against developing cataract, glaucoma and other chronic eye diseases.
Tomatoes
Tomatoes are a rich source of lycopene , lutein and beta – carotene , powerful antioxidants that have been shown to protect the eyes against light- induced damage associate with the development of cataracts and age – related macular degeneration ( AMD). The Age Related Eye Disease Study (AREDS) recently found that people with high dietary intake of lutein and Zeaxanthin ( both carotenoids found in tomatoes) had a 35 percent reduction in the risk of Neovascular AMD.
Carrots
Carrots are rich in beta- carotene, which is converted into Vitamin A in liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta- carotene has also been shown to protect against macular degeneration and senile cataracts.
Amla
Amla helps to improve and preserve the eyesight. It is rich in Vitamin C, thus helps you attain a better vision. This Vitamin rich berry also strengthens the eye muscles. Another major benefit of amla is that it prevents cataract. Amla powerfully inhibits the free radicals, which are one of the sources of cataract.
Beans
Carotenoids that are found in green beans can also prevent muscular degeneration which is a decrease in vision and eye function. Lutein and Zeaxanthin are focused at the macula on the eye and play a key role in preventing any stress to the inner workings of the eye. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of including green beans in balanced diet.