Computers, laptops, phones, TV all put pressure on the eyes most of the time of the day. As a result, they have to resort to glasses at an early age. There are various strategies to keep your eyes healthy. Sometimes eyelids drop, eyes closed etc. But there is more benefit than these, namely, food. Certain foods benefit the eyes. So let's start a detailed discussion about the foods that are beneficial for the eyes of our health department today.
Dos and don'ts for eye care
There are many foods that are good and beneficial for eyes today we will discuss about the foods that are beneficial for eye health. Today's post may be a bit long as we are going to discuss in detail today. Hope you read the entire post with patience.
Eyes are an important part of us. A world without vision is dark. Nowadays we all suffer from eye problems. Eye care is as important as any other part of the body. Along with adults, children also have eye problems. Younger boys and girls are also seen wearing thick lenses. However, by making some changes in the daily food list, eye problems can be avoided a lot. Certain foods are needed regularly to keep the eyes healthy.
List of important foods for eye health
A few foods are important to increase the brightness or radiance of the eyes. The first thing that comes to mind is vitamin A. A survey conducted several years ago showed that children in our country are going blind due to lack of vitamin A. Its number is not less, like 30 thousand. It means that vitamin A is closely related to blindness. Prolonged 'crash' dieting can also cause vision loss. Because, crash diets do not guarantee a balanced diet. Malnutrition is evident as a result.
Malnutrition also causes eye problems. Vitamin A is absorbed in the small intestine of the body along with fat. It can be seen that vitamin A is absorbed faster in the intestines of men than women. Meanwhile, foods rich in vitamin B-complex, vitamin D, vitamin C, calcium, phosphorus and zinc along with vitamin A are more effective. Various surveys show that these foods are more or less indirectly affecting eye health.
Studies have shown that vitamin A is necessary to keep away from all eye problems. How much of this vitamin accumulates in the newborn's liver depends on how much vitamin A was in the mother's blood. Vitamin A is found in carrots, corn, apples, tomatoes, ripe mangoes, ripe papayas, red potatoes, sweet pumpkins, capsicum (red, yellow or green), green vegetables like turnips, spinach, cilantro, cabbage, lettuce, etc. So let's discuss about these vegetables one by one.
Carrots are good food for eyes
Carrots are very healthy and nutritious vegetables. It can be eaten raw or cooked. Carrot is one of the foods that should be eaten for healthy eyes. It contains vitamin A and beta carotene, which help in keeping the eyes healthy. Besides carrots, sweet potatoes, pumpkins, squash, oranges and red peppers also contain beta-carotene. Beta carotene is a very powerful anti-oxidant. It helps prevent cataracts, age-related loss of vision, etc. Moreover, carrots contain fiber and potassium. These two ingredients are also good for the body. Carrots are anti-cancer. And if you're thinking about losing weight, carrots can help you too. If you are thinking about losing weight read our post – How to lose weight
Tomatoes are good food for eyes
Green vegetables are good for eyes
When we suffer from disease, we seek relief from doctors and medicines. But many foods have solutions to many diseases or problems. Do not neglect the vegetables of our country such as spinach, pui, kachu, gourd etc. Green vegetables contain a lot of antioxidants. It is also a very good source of manganese. They help in solving eye problems. Green vegetables help protect the retina of the eye from the sun's harmful ultraviolet rays. It also helps in improving eyesight. So it is better to keep green vegetables in the food list regularly.
Sweet potato is a good food for the eyes
Sweet potatoes are packed with nutrients. It contains beta-carotene, vitamins-C, E and D. Sweet potato is a very important food for eye care. this Maintains good eye health. It can't be compared for retention of vision. A medium-sized sweet potato contains most of the nutrients a person needs each day. It contains 26 percent of the daily requirement of manganese and 40 percent of vitamin-C. And sweet potato is not only useful in eye care but also helps in preventing bone loss. Sweet potato is also very useful in controlling blood pressure. To know more about potato, read our post
Corn is a good food for eyes
Corn is rich in iron, vitamin B12, vitamins A, C and lycopene; Half a cup of cooked corn contains all the nutrients needed by the human eye. So you can eat corn regularly. And there is no risk of losing the yellow pigment of the eyes by eating corn regularly. Even the risk of cataracts is reduced
If you put corn in the food list.
Let's now know which vitamins are good for eye health and which foods contain them.
Lutein and zeaxanthin in eye care
They are both carotenoids, which have antioxidant properties. That antioxidant prevents damage to the optic nerve in the eye. These elements are found in some vegetables, including dark greens and beans.
Omega three fatty acids in eye care
DHA, EPA These two important omega 3 fatty acids are essential for eyes. Omega-3 fatty acids are found in flaxseed oil, soybean oil, spinach, and marine fish including salmon.
Vitamin A in eye care
Vitamin A improves eyesight. It contains antioxidants, which reduce oxidative stress and sharpen vision. Carrots, mangoes, sweet potatoes are high in vitamin A. This nutrient is very important for your eyes.
Vitamin C in eye care
Eat foods rich in vitamin C to prevent cataracts and blurred vision. Vitamin C is a very good antioxidant, which prevents eye cell damage. Oranges, lemons, guavas, tomatoes, papayas, green vegetables and strawberries are rich in vitamin C.
Vitamin E in eye care
It is important to eat foods rich in vitamin E to prevent cataracts and other eye diseases. Spinach, almonds, shrimp, olive oil contain vitamin E.
Zinc in eye care
Zinc plays an important role in the transport of vitamin A molecules from the liver to the retina of the eye and improves vision. Zinc is found in calf liver, spinach, sweet pumpkin seeds, mushrooms, dark chocolate.
Some more foods to keep your eyes healthy
Animal sources include fish and shellfish, liver, butter, eggs, hilsa, cod liver oil, etc. Dirty fish contains about 2000 IU of vitamin A, which is good for eyesight. Small fish can be fed to small children in the form of chops. Or can be mixed with other foods. Vitamin A is found as carotene. Ripe mangoes contain about 70 percent beta-carotene, which is effective in enhancing the brightness of the eyes. Dark green and yellow vegetables protect against night mites. If such vegetables are boiled and fed through a sieve to six-seven-month-old babies, their vision will be clear. Vitamin A is also called retinol for eye health.
How to see without glasses
Vitamin D is found in ghee, butter, egg yolk, seafood and fish oil. In addition, vitamin D is obtained from sunlight. It is universally recognized. Cataracts can be prevented by eating foods rich in vitamin C every day. If there is a lack of vitamins in food, vitamin C is rapidly depleted. Vitamin C is found in all kinds of pickled fruits, lemons, mangoes, green leafy vegetables, tomatoes, guavas, strawberries, capsicums, potatoes, green peppers, cauliflower and cabbage.
Antioxidants are essential for good eye health. Foods that contain antioxidants in vitamins A, C, E, selenium and beta-carotene are found in almonds, mangoes, etc. Vitamin E is found in almonds, mangoes, tomatoes, cucumbers, cabbage etc. Selenium is found in garlic, liver, onions and green vegetables.
Beta-carotene is found in sweet pumpkin, carrots, pineapple, ripe mango, raw jackfruit, cucumber, peas, broccoli, sweet potato and parsley. Beta carotene is very important for eyesight.
Sprouted pulses and chickpeas contain vitamins A and C together. Vitamin B or riboflavin is also important for eyesight. It is found in milk, liver, yeast, cheese, eggs and fish. Therefore, if you want to increase the brightness of your eyes, you need green vegetables, yellow colored vegetables, fruits and flowers, iron and non-vegetable foods.
Tips for keeping your eyes healthy
Looking at mobile phone or computer is a normal part of our daily life. As long as we are awake, one or the other device is almost always in front of our eyes.
Playing games, watching videos, office work, online meeting, talking with relatives are all now on mobile or computer. All in all, there is a lot of pressure on the eyes every day. Let's see how to reduce eye strain in such situations.
Take a break while showing the screen
Looking at the screen of the device for a long time puts pressure on the eyes. So every 20 minutes, practice looking at something 20 feet away for 20 seconds. This rule is also known as 20-20-20. It will relax the eyes.
Blink while showing the screen
Blinking levels are reduced when looking at the device screen. This is the main cause of dry eyes. Eye drops moisturize the eyes, reduce dryness and inflammation. So practice increasing the amount of blinking on your own.
Increase the font size and make the text bigger
When reading something on the device screen, increase the font size of the text. Do not bring the device close to the eyes or squint to see well. This will reduce the pressure on the eyes, as well as the level of damage due to the eyes being away from the device screen.
Eye support screen
Change device screen brightness, resolution, contrast it should be helpful for eyes. Avoid using the device in strong sunlight. Clean the device screen at least once a day for easier viewing.
Keep mobile away from eyes
It is very close to the eyes while using the mobile. Due to leaning towards the mobile phone, it damages the eyes and also causes neck pain. So keep an eye on the device screen remotely.
Reduced reflection
Use anti-reflection or blue-coated glasses before sitting at a computer monitor. All types of LED devices emit harmful blue light to the eyes, which can be harmful if exposure levels are excessive.
Food for the eyes
Eat foods rich in vitamins and minerals to reduce 'digital eye strain'. Get enough sleep at night and ensure eight hours of uninterrupted sleep. Vegetables, carrots, papaya, dates etc. are excellent sources of vitamins which are essential for eye health.
