Ten foods for eye health

Warning signs for eye health

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Possible symptoms that a person may be experiencing vision trouble include:

  • frequent changes in visual clarity
  • seeing distorted images
  • seeing floaters or flashes in the field of vision
  • reduced peripheral vision

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health. People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements. People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.

The AREDS reports support the following nutrient-rich foods: Fish, Nuts and legumes, Seeds, Citrus fruits,  leafy green vegetables, Carrots, Sweet Potatoes, Beef, Zinc, and Eggs. Water is very important to our bodies too.

1. Fish

Many fish are rich sources of omega-3 fatty acidsOily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

  • tuna
  • salmon
  • trout
  • mackerel
  • sardines
  • anchovies
  • herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

  • lemons
  • oranges
  • grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include:

  • spinach
  • kale
  • collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Zinc

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degenerationThe eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended daily intake

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

Other eye health tips

According to the AAO, the following strategies can help to ensure healthy eyes:

  • wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online.
  • stopping smoking
  • getting regular eye exams, particularly if there is a family history of eye disease
  • wearing eye protection when working with possible eye irritants or dangerous chemicals
  • washing hands before applying contacts
  • wearing contacts only for the period recommended by the doctor or manufacturer
  • protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Summary

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

Source: Medicalnewstoday.com https://www.medicalnewstoday.com/articles/321226.php#takeaway, google.com, pixbay.com, pexels.com, publicdomainpictures.net  

How To Eat when You Have Gout and Diabetes – Part 1

It’s possible to suffer from both gout and diabetes at the same time. People with both gout and diabetes are advised to avoid foods that may affect the levels of uric acid and insulin in the body. Therefore, recommended diets for this group focus on lowering both uric acid and blood sugar levels.
Eating Right
1. Avoid purine-rich foods. Since uric acid is produced from the metabolism of purine in the body, it is best to avoid foods that contain purine. Urate crystals accumulate in the joints if uric acid is elevated and this can aggravate joint pain in gout. Also, uric acid elevation can increase insulin resistance which is a condition wherein the body do not respond to the function of insulin.
This can further elevate the blood sugar levels of a person, leading to diabetic symptoms. Purine-rich foods are mackerel, anchovies, organ meats, dried beans, peas, canned goods, instant noodles, wine and beer.

2. Avoid foods rich in fructose. Foods rich in fructose consume a lot of adenosine triphosphate (or ATP) when metabolized. This ATP is an energy-supplying molecule that the cells in the body use. Over-consumption of ATP leads to its depletion and results in the generation of substances such as lactic acid and uric acid, thereby increasing the levels of uric acid in the blood.
Also, fructose is considered a sugar. Consuming foods rich in fructose can elevate the blood sugar of a person and lead to occurrence of symptoms.
Foods to avoid are apples, bananas, pears, agave, melons, asparagus, beans, broccoli, cabbage, onion, tomato, peanuts, raisins, figs, carbonated drinks, fruit drinks, ketchup, canned goods, chocolate, pastries and breakfast cereals.

3. Avoid alcohol. Alcohol interferes with the removal of uric acid from the body. When alcohol is converted to lactic acid, it reduces the amount of uric acid that is eliminated from the body through the kidneys. This is because the lactic acid competes with the uric acid in terms of being removed by the kidneys through urine.
Increased levels of ethanol (alcohol) in the body increase the body’s production of uric acid by increasing the amount of ATP (Adenosine triphosphate) that is converted to AMP (Adenosine monophosphate) – a precursor of uric acid. Also, alcohol can affect the body’s sensitivity to insulin.

4. Eat high-fiber foods. Dietary fiber absorbs uric acid in the bloodstream, allowing it to be eliminated from the body through the kidneys. Also, pectin (which is a type of soluble fiber) lowers cholesterol by absorbing t from the body .
High levels of cholesterol in the body can increase the blood pressure and can lead to the occurrence of diabetic symptoms. Include at least one high-fiber food in each major meal or snacks such as pineapple, oats, isabgol, cucumbers, oranges, barley, carrots and celery. The ideal daily intake is 21 grams.

5. Eat foods rich in anthocyanins. Anthocyanins prevent the crystallization of uric acid and also prevent it from being deposited in the joints. Also, anthocyanins encourage hypoglycemic activity that may help to lower blood sugar. Foods rich in anthocyanins are eggplant, blueberries, cranberries, plums, black currant, grapes, pomegranates, red fleshed peaches and cherries.
You should include at least one of these foods in each major meal or snack.

 

6. Eat foods rich in omega-3 fats. Increasing your intake of omega-3 fatty acids can help reduce insulin resistance (a condition where the body is able to produce insulin but it is not used effectively), thereby reducing the risk or severity of type 2 diabetes. Also, the eicosa pentanoic acid (EPA) in omega-3 fatty acids can reduce the levels of cholesterol and uric acid. The recommended dose for omega-3 fatty acids is not more than 3 grams daily. Foods rich in omega-3 fatty acids are sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp and winter squash.
Read more about Diabetes: How To Eat when You Have Gout and Diabetes – Part 2

Source: Google, www.wikihow.com