Eye Health Nutrients and Exercises

Many people over the age of 45 are suffering from cataracts and age related macular degeneration (AMD), which are the two major causes of vision loss and blindness. Scientific researches have given a hope to this age group by stating that dietary modifications can reduce the risk of two common sight -robbing disorders – the cataract and AMD. So, more and more people are finally discovering that they can improve and preserve their eyesight naturally through good diet, supplements and few eye exercises.

Lat us have a look at the various nutrients that help you optimize your vision health :

1. Vitamin A : Vitamin A is an anti-oxidant that is very very important to the health of the eye , especially for the proper functioning of the retina. Vegetables and fruits containing yellow , orange and dark green pigments such as carrots, mangoes, potatoes, spinach and cantaloupe are the good source of Vitamin A. Remember, when Mom used to tell us to eat carrots for the good vision, she wasn’t kidding!

Vitamin A is necessary for the production of rhodopsin , the visual pigment that is used in the low light levels. One of the cause of night blindness is the deficiency of vitamin A .

Vitamin A also :

• helps your eyes to adjust to the light changes.
• has been shown to prevent the formation of cataracts.
• moisten the eyes which in turn enhance the vision quality.
• has been shown to help prevent blindness from macular degeneration.

2. Vitamin C : Vitamin C is a “VISION SUPERHERO ” eye vitamin. It’s interesting to know that most of the animals produce their own Vitamin C but, unfortunately , we , humans don’t have that ability. Moreover, we can’t store this vitamin for longer period so, it needs to be constantly replenished to obtain its benefits.

Studies have shown that intake of 300 mg to 600 mg of Vitamin C reduced the cataract risk by 70 % . Many fruits and vegetabbles viz. oranges, chilli peppers, sweet peppers, kale, parsley, collard, broccoli, strawberries, cauliflower, cabbage , watercress, Brussels sprouts are very good source of Vitamin C.

3. Lutein : Lutein , found in our retinas , is essential for healthy vision. A 6 mg dosage of lutein taken daily reduces the risk of cataracts and macular degeneration . Lutein is found in tomatoes, carrots, squash , spinach , broccoli and peas and green pepper.

With the busy lives we lead today, it is not possible to get enough lutein everyday, which is where a good supplement comes in.

4. Bilberry : Bilberry is a herbal remedy that is thought to improve the night vision. It is said that during the World War II , the British Airforce pilots used to eat the bilberry jam to improve their night vision.

Bilberry is found to fortify blood vessel walls, improving blood flow to the tiny blood vessels that keep eyes healthy and functioning properly, as well as help to prevent macular degeneration and cataracts.

Studies show that 80-160mg is the extract needed to obtain the above mentioned benefits.

5. Zinc : This is an essential element needed to convert beta-carotene into vitamin A. Oysters, red meat, and poultry products are rich in zinc.

6. Vitamin E : Vitamin E is an anti-oxidant used to reduce the risk of cataracts and macular degeneration. Studies have shown that the combination of Vitamin E and Vitamin C give protection against the UV rays.

Symptoms of Vitamin E deficiency are muscle weakness, loss of muscle mass, abnormal eye movements and impaired vision.

The richest source of Vitamin E are wheat germ, spinach, kale , and collard greens, sweet potatoes, avocado, asparagus and yams.

7. Selenium : Selenium is another anti-oxidant that help prevent catarach and macular degeneration. It neutralizes the free radicals that can damage the eye’s lens and macula. It also helps the body to absorb vitamin E.

Fish, shellfish, red meat, poultry products, liver and garlic are rich sources of selenium.

As you can see, above are the most important herbs , minerals and supplements that play a vital role in enhancing the eye quality and protecting against the blinding conditions such as cataracts and macular degeneration.

So, it is necessary for you to look at these 7 major nutrients in your daily diet or in a good daily supplement.

Need Of Eye Exercises :

We all keep our bodies fit by doing things like going to gym , jogging , swimming etc. But, have you ever thought that your eyes also need some exercise ?

As we age, our eyesight gradually deteriorates , indeed some people need spectacles in their early thirties.

Doing the eye exercise on the regular basis helps in improving the eyesight that is poor due to age or frequent use of computers and television.

Let us see the video that demonstrates various eye exercises :

Tips to improve the Eyesight :

1. It is more important to do these exercises regularly than for the longer time. Even 30-60 seconds of daily eye exercise is sufficient.
2. Blink the eyes many times .
3. Splash your eyes repeatedly when feasible, especially when the eyes are strained.
4. Take short breaks from near work (eg. staring at the computer).