When it comes to health and wellness, quite often your eyes get left out. Sure, we go to the opticians and get our eyes checked out every six months – but are you really taking good care of your eyes?
If not, you could be at risk of a number of health problems which are caused as a result of poor eye health. Listed below are 4 essential ingredients you should be taking on a daily basis to prevent macular degeneration (that’s decreasing eye health to the leyman) and promote overall health of your eyes.
1. Beta carotene.
Beta carotene is a carotenoid that gets converted into vitamin A in your body. Both of which are essential for good eye health and beta carotene has the added bonus that it is an antioxidant which prevent free radical cells damaging your eyes. Vitamin A is also known to enhance vision and protect your night vision by preventing oxidative damage. Great sources of beta carotene include brightly colored fruit and vegetables like apricots, tomatos, spinach and carrots.
Lutein is an extremely popular ingredient found in many health supplements, again due to the potent antioxidant properties it contains. Numerous studies, including one by the Veteran’s Administration of the U.S. Government, have proven that lutein is especially useful for protecting your eyesight from the damage caused by harmful blue light and UV rays. Lutein can be found naturally in dark, leafy vegetables like kale, spinach, lettuce and broccoli. It’s also found in egg yolks too – so don’t always ditch the yolk to try and be “healthy”.
3. Vitamin C.
Perhaps one of the most common vitamin supplements available, vitamin C is another ingredient essential to your body that can prevent eye damage. It’s antioxidant properties prevent crystallization and accumulation of molecules that cause cataracts and blurred vision. With the quantity of vitamin C in foods decreasing each year (due to chemical crop dusting and other man made problems) it is more important than ever to get this nutrient in supplement form. Most people tend to think that the best source of vitamin C is an orange or apple, but actually the best sources of vitamin C are bell peppers, parsley, papaya, strawberries and brussel sprouts!
4. Omega 3 fatty acids.
The omega 3, also know as the essential fatty acids, found in fish oil is another fantastic ingredient which can significantly improve the health of your eyes. Omega 3 works by protecting the blood vessels around your eyes and preventing retinal damage. Also, mothers taking fish oil regularly will pass on these benefits to their child in utero, ensuring they are born with healthy eyes too! The best way to consume omega 3 is through eating fish such as salmon, sardines and tuna, but this can get expensive. Many people enjoy the benefits of fish oil with supplements – far cheaper and easier than eating fish every day. Plus, there is less chance of heavy metal poisoning!
If you haven’t been taking these ingredients daily, then now is the time to start being more healthy and taking care of your eyes. If you have any other tips or nutrition advice on how to prevent macular damage and keep your eyes in tip top shape then please let us know in the comments below.