Most of us are just too much immersed in the worldly activities just missing to care the smallest but the one that is most important to us! Our eyes are stressed, sleepy and languorous. Is it because we don’t have enough time to care? No. It is that we aren’t bothered about our eyes, the last time you had that irritation, and didn’t you just dangerously rub that little organ of sight without knowing the risks of the tiny blood vessels to break! Your eyes are worth more. Let’s pamper them, they are overly precious. Looking for the easiest way to make your eyes look healthier? We thought to suggest you some best ideas.
Here are a few Enlivening Eye-Nutrition Tips for the busy world out there!
EYE NEEDS YOUR CARE
Nutrition plays a salient role in your eye health. Vitamin A, C, E, zinc and selenium are the five nutrients that can help you reduce the risks of common eye problem by up to 35%. The right amount of antioxidants through a healthy diet can save your eye. The nutrients with its benefits and their best sources are stated below.
EAT FOR YOUR EYE!
Here are foods that can reward you a healthy eyes. It’s
trouble-free to have healthy eyes just that you need to
take in the required amount of nutrition:
- Vitamin A:
Carrots contain lots of beta carotene and vitamin A, which can contribute to your eyes’ health and plays the role of a wonderful source of eye vitamins for macular degeneration and cataracts.
(Point to note: If you eat too many, there are chances your skin becomes slightly orangey.)
2.Vitamin C:
Citric fruits and many vegetables are matchless sources of bioflavonoids.
- Like carrot is the perfect example for vitamin A. Bilberries and blueberries contain high amounts of anthocyanins- flavonoid pigments that are effective antioxidants. These help maintain the health of the cornea (the clear front surface of the eye. It lies directly in front of the iris and pupil, and it allows light to enter the eye) and blood vessels in various parts of the eye. Also reduce the risks of cataract and macular degeneration.
-Citrus fruits like orange, lemon, and grape can fight age-related eye damage.
3.Vitamin E:
Vitamin E can be effortlessly consumed, as they happen to be present in nuts and seeds. Who doesn’t like chomping nuts? Studies have found that vitamin E plays a crucial role in preventing cataracts. And all age related eye health issues can be reduced.
(Point to note: Vitamin E is fat-soluble vitamin, it can accumulate in the body and cause unwanted side effects if crammed in huge quantities.)
MINERALS CAN HELP!
- Zinc helps your body absorb vitamin A and also helps antioxidant enzymes in your body reduce the number of free radicals. Zinc gloriously saves your eyes from macular degeneration and night blindness.
Zinc Sources: Oysters and other seafood, beef, eggs, black-eyed peas and wheat germ.
- Selenium helps your body absorb vitamin E.
Selenium Sources: Brazil Nuts, oysters and other seafood.
(Point to note: Selenium has super benefits. Along with the above said, it protects human body against cancer and heart disease and, promotes thyroid health.)
BEST AND EASIEST WAY TO BUY HEALTHY EYES!
- Fish
Fish oil can reverse dry eye, especially ones that happens when more time is spent on a computer.
-Salmon -Sardines
-Anchovies -Herring
-Trout -Mackerel
Fishes are great since they don’t just help our eyes, but our pockets too most of the time.
- Leafy Green Vegetables
Leafy vegetables are rich in both lutien and zeaxanthin, which filter harmful highenergy blue wavelengths of light and help protect and maintain healthy cells in the eye. These are good source of vitamin C too. Although Lutien and zeaxanthin are antioxidants that are located in the eye, the human body doesn’t naturally make these. Thus eating green vegetables become important.
Spinach becomes a star under this category as it is easy to grow spinach in our gardens, helping us have the most organic spinach! Easy to plant, easy to cook, tasty to have!
Collards and kale are other well-known leafy vegetables.
- Sweet Potatoes
These are rich in beta carotene, also a good source of the antioxidant Vitamin E. And one that is easily available in the market. - Beef
The eye already contains high level of zinc, particularly in the retina and the vascular tissue surrounding the retina. Zinc protects our little organ of sight against macular degeneration and night blindness.
Meats like chicken breast and pork loin contains zinc but at very low levels when compared to beef. - Eggs
Egg can reduce the risk of age related sight-loss. All in one! Eggs are a good source of vitamin C and E, and zinc, also an excellent source of lutein and zexanthin.
EYE EXERCISES FOR HEALTHY EYES
-Eye exercises aren’t something new, but somewhere in between the quotidian run of life, we miss it. Exercise for eyes can help those to be more flexible. These can help with improved eye blood-circulation and help you maintain optimal vision. Your eyes never get strained again, also it intensifies your power of concentration.
-You can try rolling your eyes in both clockwise and anticlockwise direction for a few seconds each.
-Blink in between to give your eyes some rest. You can also try fluttering. Blink your eyes quickly for 20 to 30 seconds repeatedly. Practice this twice everyday.
NATURAL HELP!
Following are a few natural tips that had existed since we were on this planet. Natural tips can always be the best as there are no possibilities of side-effects.
- Drinking a lot of water can prevent dehydration, and hence reduce the symptoms of dry eyes. Water is the best medicine naturally available for most of the diseases, and the same is the case for eye diseases. Drink at least 8 glasses of water daily.
- Try to rest and get at least 8 hours of sleep every night. Isn’t this easy?
- Exercise regularly to improve circulation. This way your eyes will get enough oxygen. And that can just be walking up and down the stairs, never mind the elevator, they are discouraging!
- Avoid rubbing your eyes!
- Use clean cotton balls and a cleanser to clean your eyes
- Protect your eyes from sunrays by using sunglasses especially during the peak hour. You look so glamorous with that goggles on!
- Apply slices of cucumber and potatoes on your eyes. Wrinkle and dark circle rescuers they are!
Find time for your eyes, because they dedicate for you all the time! No more dark circles, fine lines, and puffiness! Get older, but help your eyes stay young. What could be a better gift for the little precious organ of sight!