Amazing Foods for Strengthen Eyesight and tips for your good vision

November 21, 2015

We come across many people who always complain about their vision problems, and still consider it as an unimportant task to take care at that moment. More than 25 million people worldwide are affected by age-related macular degeneration and cataracts, which according to the American Optometric Association is the leading cause of blindness in people over age 55. These diseases are often caused by oxidation and inflammation of the eyes, but research has found that foods rich in the nutrients Lutein and zeaxanthin can reduce the risk of chronic eye diseases.

Spinach

One cup of nutrient-dense spinach packs a healthy 20.4 mg of Lutein and zeaxanthin. Add spinach to sandwiches and wraps, use it as a salad starter, or make green smoothies with it. Note: Cooking the greens helps your body better absorb Lutein.

Sunflower Seeds

Help keep your eyes healthy and disease-free by snacking on sunflowers seeds, which are excellent sources of vitamin E and zinc.

Sweet Potatoes

Another super source of beta carotene, these tubers are tasty in mashes (swap for basic white potatoes) or baked in the oven as healthier fries.

Fish

Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. If you don't eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.

Whole grains

You've heard that going whole is better for more fiber, but foods like whole-wheat breads, pastas and cereals also pack zinc and selenium. Serve that bell pepper stir-fry over brown rice for a meal that's a feast for the eyes.

Oranges

These tasty citrus fruits are rich in vitamin C, which may help improve the health of your eye tissue, according to the Age-Related Eye Diseases Study, a major clinical trial sponsored by the National Eye Institute. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E.

Eggs

The vitamins and nutrients in eggs, including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.

Tips for Good Vision

Quit Smoking

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you've tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.

Wear Sunglasses

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for more protection, though.

Use Safety Eye wear

If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

Look Away From the Computer Screen

Staring at a computer screen for too long can cause

Eyestrain
Blurry vision
Trouble focusing at a distance
Dry eyes
Headaches
Neck, back, and shoulder pain

Taking the following steps to protect your eyes

Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use.
Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
If your eyes are dry, blink more.
Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every 2 hours, get up and take a 15-minute break