Proper Diet Plan For Healthy Eyesight
In the U.S, above 13 million people are affected by macular degeneration, and almost half of the population over 80 years have cataracts. The National Eye Institute has conducted a research project on a large scale and the results show that the consumption of several nutrients can help to keep your eyes healthy.
To prevent macular degeneration, foods that are rich in vitamin C, antioxidants beta carotene, lutein, vitamin E, zeaxanthin, omega-3 fats and zinc are the most important ones. So, you need to have foods that provide you a healthy mix of all these above mentioned items.
To keep your eyes healthy, carrots should be given a prime importance. Carrots are a rich source of beta carotene, which is an antioxidant that decreases the chances of cataracts and macular degeneration.
To get adequate amount of Vitamin C, another antioxidant that keeps your eyes healthy, have the three Bs: broccoli, brussels sprouts and bell peppers. You may have them roasted, steamed, with omelets and soups, or mix all of them to prepare a pasta primavera (using a small amount of garlic and olive oil).
The meat of an ostrich offers plenty of protein, zinc and iron. So, eat it and have healthy eyes. You can also include turkey in your meals, which is a rich source of zinc (in addition to the B-vitamin niacin that keeps your eyes safe against cataracts).
You can stuff your sandwich with turkey, use it in a salad or prepare burgers, tacos and chili with a lean portion of it.
If you want to consume beta carotene, go for sweet potatoes. Don’t forget to include spinach in your meal too. It offers four ingredients that will protect your eyes – beta carotene, vitamin C, zeaxanthin and lutein in large amounts. The tissue of the macula has large concentrations of the antioxidants – zeaxanthin and lutein.
Lastly, have adequate amounts of omega-3 fats that protect the small blood vessels inside the eyes. Try to eat two to three portions of wild salmon and sardines measuring 4-ounce every week to have healthy eyes.
