Staying healthy obviously involves keeping a healthy diet and an active lifestyle. This usually refers to a healthy heart, strong bones and a healthy, slim body. But keeping healthy also implies taking care of vision, our most important asset. After all, seeing well into the future requires healthy eyes and, most certainly, after reaching an old age, many people develop vision problems. Issues such as cataracts, dry eyes or other ocular disease may be prevented by following simple eating guidelines and basically “keeping an eye” on healthy foods. Here is a rundown of some of the best foods for healthy eyes and better vision:
1. Carrots
The number one obviously goes to
carrots. Bugs Bunny certainly knew that carrots are the way to having a
perfect vision. These orange colored vegetables are packed with beta
carotene (carotene actually comes from carrots, hence the name) and
antioxidants to help fight degenerative eye diseases such as cataracts
and macular diseases.
Carrots are easy to add to any dish or
salad, but if you don’t like them whole or solid, carrot juice is a
great option. After all, most food supplements or child drinks have
carrot juice as a main ingredient. Carrots can be a fine ingredient for
soups, stews or any other sauce, be it hummus, spice sauces or sweet
pastes. You can even dip them in salsa, hummus, peanut butter, or
guacamole for added flavor and texture.
2. Bell peppers
Bell peppers are excellent sources of
vitamin C, a crucial element for keeping a healthy vision. Also, they
are high in antioxidants and other vitamins that will protect your eyes.
They can be eaten fresh in salads,
sauces, and sandwiches or cooked in stews or even an addition for meat
plateaus or steaks. Bell peppers can also add color and texture to a
dish, as well as that added healthy element. Steamed, roasted, in soups,
or in your favorite pasta dressing, bell peppers are the ideal
ingredient for having great eyesight.
3. Poultry meats – turkey, chicken or ostrich
Poultry is the lean and healthy
substitute for the red, fatty meats you usually come across in dishes,
including beef, pork or lamb.
Even though ostrich meat may be hard to find in stores, it is packed with zinc, potassium, proteins and iron which are key elements for having excellent eyesight. Zinc is a crucial mineral found in the retina and it causes enzyme production which is related to having healthy eyes. Also, iron helps fight ocular degeneration, keeping eyes healthy even during old age.
Even though ostrich meat may be hard to find in stores, it is packed with zinc, potassium, proteins and iron which are key elements for having excellent eyesight. Zinc is a crucial mineral found in the retina and it causes enzyme production which is related to having healthy eyes. Also, iron helps fight ocular degeneration, keeping eyes healthy even during old age.
Turkey and chicken also have high
amounts of zinc, but as a plus, are also rich in a variety of vitamins
such as Vitamin B, niacin and vitamin E. These are essential in fighting
cataracts and other debilitating eye diseases.
These types of meats are incredibly
versatile, being a staple ingredient for many dishes. You can eat them
in chili, steaks, soups, stews or even low fat salads.
4. Spinach
Popeye knew his secret. Spinach is
literally packed with almost every vitamin out there, but the key
components are vitamin C, lutein, zeaxanthin and beta carotene. Also,
spinach has a high concentration of antioxidants that will help fight
macula degeneration. Zeaxanthin and lutein increase the pigment density
in the macula area, which acts as a natural sunscreen for the eyes,
absorbing 40 to 90 percent of the dangerous blue light spectrum rays.
Spinach can be eaten stewed, boiled, in salads or as a sauce for pasta.
5. Sweet potatoes
Here comes another high beta carotene
food for great vision. The bright orange colored flesh of these
vegetables is packed with this important element. They can be baked,
fried and mashed just as regular potatoes. The sweet, soft taste will
leave you breathless. Sweet potatoes really are a sweet ingredient when
trying to keep healthy.
6. Fish – salmon and sardines
Fish, in general, has high amounts of
healthy omega 3 fats, essential for any healthy lifestyle. But salmon
and sardines are even better, having a higher amount of omega 3 fats,
which will ensure a healthy vision. Omega 3 fats work by protecting the
tiny blood vessels that surrounds and are buried in the eyeball. Try to
eat at least 6 ounces of wild salmon or sardines every day and you will
surely see the difference.
0 comments:
Post a Comment