JUNE 2015 | WWW.WISHESH.COM 53

WWW.WISHESH.COM | JUNE 2015 52

EAT RIGHT FOOD

toPRO TECT

UR

EYESIGHT

Healthy eyes and good vision play critical role in life of all age groups. As eyes are the most precious possessions, take care of your eyes. Falling

vision is most commonly seen with aging but nowadays with lack of proper diet and vitamins, even the children are suffering from lack of

vision. Also the doctors have proved that lifestyle diseases like diabetes and obesity can also have a detrimental impact on your eyesight.

Experts suggest that the same diet that helps your heart is probably good for your eyes. Probably carrots and orange colored fruits and vegetables promote good eye sight as they contain Beta-

carotene but apart from that there are many foods which promoted good vision.

B E S T F O O D S F O R E Y E S I G H T :

Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts. Researchers say eating foods rich in antioxidants is better than taking supplements.So here are the top foods

that are good at promoting eyesight, try to consume them more in your regular diet.

LEAFY GREENS: Lutein and zeaxanthin are important plant pigments for eye health. The leafy vegetables are packed with those antioxidants which help in lowering the risk of developing macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidants.

FISH: Usually fishes are rich in omega 3 fatty acids which help in protecting against dry eyes, macular degeneration and even cataracts. Among all types of fishes, Salmon, tuna, Sardines and Mackerel are good for eyesight. 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.

EGGS: Like Spinach and other leafy greens, eggs are also good source of lutein and zeaxanthin. The Vitamin A in eggs may protect from night blindness and dry eyes. In one study, researchers found that lutein levels increased by 26%, while zeaxanthin levels increased by 38% when subjects ate one egg per day. They also found that eating an egg-a-day did not impact LDL or HDL cholesterol or triglycerides.

TOMATOES: Tomatoes contain carotenoids, including lycopene, which helps give tomatoes their vibrant red color. The experts have proved that lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye. Even tomatoes are rich in Vitamin C which is another vision protector.

WHOLE GRAINS: A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.

CITRUS FRUITS AND BERRIES: Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

OLIVE OIL: A diet that is low in Trans and saturated fat helps prevent retina diseases. Several studies suggest that a Mediterranean-style diet (fish, plant-based foods, and healthy fats) is recommended for healthy vision. Olive oil is free of

trans fats and low in saturated fat. So, scientists proved that subjects consuming most of olive oil were 48% less likely to develop ARMD.

NUTS: Nuts like Almonds, walnuts, pistachios are rich in omega 3 fatty acids and Vitamin E which helps in promoting good vision.

COLORFUL FRUITS AND VEGETABLES: Foods like Carrots, tomatoes, bell peppers, strawberries, pumpkin, corn are rich sources of Vitamin A and C. And carotenoids which give color to these compounds help decrease the risk of many eye diseases.

FISH OIL, FLAXSEED OIL AND BLACK CURRANT SEED OIL: These super supplements contain omega-3 fatty acids and have many eye health benefits, including helping to prevent or control dry eye syndrome as well as reduce the risk of macular degeneration and cataracts.

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