Good Eyesight Helps Us See The World In All Its Brightness But What Can We Do To Hep Protect It?
Many of us don’t check our eyesight until something really drastic happens. In my case, my glasses just were working that well anymore. So what can we do on a daily basis to help protect our eyes from glare, UV rays and all of the other dangers? Here are 10 tips you can use to help protect your eyesight:
Beta Carotene Helps Eyesight
Carrots, sweet potatoes are well known sources of beta carotene which the body changes to vitamin A. Vitamin A is an antioxidant that helps eyesight by protecting eyes from free radicals that can cause retinal damage.
The European Blueberry Link To Better Eyesight
Bilberry, known as the European Blueberry, is rich in anthocyanins, which is responsible for its deep rich colouring. Bilberries have much higher oxygen radical absorbance capacity (ORAC) which means that it’s a great source of antioxidants. Research also shows that the anthocyanins in bilberries are much more effective than those in its blueberry cousin at reducing cell damage caused by inflammation. Clinical studies have shown that bilberry helps to protect eyes by
- reducing symptoms occurring in the eyes from excessive computer use,
- maintaining blood vessels in the eyes and
- stabilizing the connective tissue in the eyes and
- reduces the occurrence of diabetic retinopathy
Vitamin E Helps Eyesight Degeneration
This is a fat soluble substance found in certain foods such as olive oil, almonds, walnuts, soybean oil and other nuts and vegetables. There is a lot of alternative medicine research that suggests that Vitamin E is essential to protect eyes from the further effects of macular degeneration. One very interesting note is that while many in the standard medical community is still researching the abilities of Vitamin E to protect eyesight, retinopathy is a known effect of Vitamin E deficiency.
Protect Eyesight From Light With Lutein & Zeaxanthin
In an attempt to protect itself from the damaging effects of light, the retina accumulates two substances: Lutein and zeaxanthin. These carotenoids absorb damaging blue and near -ultraviolet light that are known causes of damage to the macula, which is responsible for visual acuity. Not only are eggs good sources of lutein and zeaxanthin so are dark leafy green vegetables such as collard greens/kale/ spinach/broccoli/zucchini, spices such as paprika, and fruits such as kiwi and goji berry.
Vitamin C, the Super-antioxidant for Great Eyesight
Vitamin C is known as a super-antioxidant because it effective protection against free radicals including those affecting your eyesight. Great sources of Vitamin C are citrus fruits, strawberries, red bell peppers, just to name a few
Protect Eyesight with Shades
Wearing sunglasses, especially during the high sun of the afternoon goes a long way in protecting your eyes from damage down the line. While any shades are better than none, the best protection comes from those with labels specifying UVA/UVB protection and those that provide peripheral protection as well.
The DHA Connection to Better Eyesight
We all know that Omega-3 fatty acid does wonders. But a certain omega-3 fatty acid in fish called Docosahexaenoic Acid (DHA) may help protect eyes in addition to repairing damage and keeping arteries clean! This form of Omega-3 is found in fatty fish such as tuna. If you can’t stand fish, DHA is also present in flaxseed, walnuts, mustard/turnip/collard greens kale, arugula, Swiss chard, and spinach.
Help Improve Your Eyesight With Some Wine (sort of)
In one of my previous articles on the Health Benefits of 4 Fruits & Vegetables, I mentioned a compound called Resveratrol that was present in wine. Well, according to research, resveratrol is shown to hinder the growth of pathogens in new blood vessels. If you are not a wine drinker, then that’s OK. Resveratrol is present in grapes (darker the better), blueberries, and even peanuts.
Ginkgo, Good For Memory and Eyesight
Ginkgo is an herb that has been around for thousands of years and is known to help with memory disorders. It works by opening up the blood vessels and increasing blood flow to the brain and, by extension, the eyes. The ginkgo leaf extract seems to improve eyesight for people with normal tension glaucoma.
The Zinc/Eyesight Connection
Zinc is a known remedy for colds but it’s also a great antioxidant that can help prevent damage caused by inflammation. As with ginkgo, you want to be careful with zinc as too much can result in hair loss. If you are a seafood lover you’ll be happy to know that oysters and liver are the highest sources of natural mineral zinc, as are lean cuts of pork or beef, and legumes such as beans.
Now I know I said 10 tips but here is one more that I just had to throw in.
Get Better Eyesight With Curry
Specifically turmeric has an antioxidant called curcumin which research shows helps to delay the onset of cataracts in mice. Another great reason to partake in those spicy curry dishes.
While nothing can prevent weakening eyesight, what we do in the present will definitely have an effect on how we see the world in the future.