Eye Health

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Prevention is so much better than any cure, and this adage is perfectly applicable for eye health too. Eye care is better than eye cure, so taking good care of your eyes makes sense for one of our most important senses. There are many nutritional supplements available and sound nutrition advice available to maintain, even improve, the health of your eyes; we’ve outlined them here.

Nutrition and eye health appear to be strongly correlated and there are many foods, vitamins and minerals that may make a significant difference in the quality of vision and eye health. Vision care should begin early with child eye care. This is important because eyestrain can create an additional workload for children who are learning to read.

Proper eye health care helps slow down the processes associated with ageing such as macular degeneration. It also reduces the likelihood of premature vision loss through strain, disease and accidents. Eye health can be maintained, even enhanced, through eye exercises and proper nutrition.

Vitamins for Eye Health

Vitamins A, E, and C all appear to offer benefits for overall eye health. For example, vitamin A may reduce the risks of cataracts and night blindness. Further, a deficiency in vitamin A has been implicated in blindness and corneal ulcers. Vitamin E plays a role in the reducing the risk for macular degeneration and cataracts; vitamin C, or ascorbic acid, reduces pressure in glaucoma, slows age-related degeneration (AMD) and provides resistance to cataracts.

Vitamins are a rich source of antioxidants. Antioxidants fight the effects of oxidation that contributes to the destruction of health tissues and is strongly implicated in macular degeneration. Free radicals are absorbed by antioxidants before they can inflict damage on the body. Free radicals are molecules that develop when oxygen and food is processed by the body. If unchecked, these molecules can trigger cellular damage.

Vitamin C is a strong antioxidant vitamin that is present in all cells of the body, but is highly concentrated in the lens of the eye. The body also needs vitamin C at the point where the muscles that cause eye movement connect with the sclera, or the white portion of the eye.

Animal products or plant products like leafy, dark green or orange vegetables are ideal sources of vitamin A. Such types of plants rich in vitamin A are spinach and carrots. These types of vegetables possess a high level of beta-carotene that the body transforms into vitamin A. It is crucial to note that large quantities of vitamin A should not be ingested directly, as this can be toxic. In its place, try to find food rich in beta-carotene as this is regarded as a safer, indirect source of vitamin A.

Vitamin E can be amassed in the body’s fat tissues and can aid in averting cataracts and AMD. Crucial sources of vitamin E consist of nuts, seeds, grains, green leafy vegetables and vegetable oil.

The two major carotenoid antioxidants that are helpful in preventing AMD are lutein and zeaxanthin. As the body is unable to yield either substance, they must be attained with the help of diet. They are present predominantly in leafy, green vegetables for example spinach, collard greens, kale and fresh parsley, or in yellow fruits and vegetables such as corn and squash.

Minerals And Supplements

Minerals and supplements can make a tremendous impact on eye health. Minerals help the body metabolize vitamins. They also help the body balance nutrition and hormones. Though they constitute only a fraction of the bodies’ total composition they have a tremendous influence. Some crucial minerals for eye health are; zinc and selenium. Other crucial supplements are Lutein, Bioflavonoids and carotenoid.

Carotenoids are the pigment in oranges, red and yellow fruits. These pigments counter the effects of prolonged exposures to certain types of light. Carotenoids also convert substances from these foods into vitamin A that provides antioxidant protection. Omega-3 fatty acids such are found in seafood’s are also excellent for eye health, and they are rich in antioxidants.

Sources of Minerals and Vitamins

Food sources appear to be the most beneficial source of vitamins and minerals. Vitamin C is found in varying quantities in oranges, strawberries, rosehip and broccoli. Citrus fruits, berries, potatoes and green, leafy vegetables are all rich in vitamin C.

Vitamin A can be found readily in carrots, sweet potatoes and liver. Vitamin E rich foods are nuts such as almond and hazelnuts. Zinc can be found in red meat, oysters and wheat. Lutein is plentiful in spinach and collard greens. Bioflavonoids are found vitamin C rich foods.

Preventing Night Blindness

* Vitamin A is a crucial nutrient for night vision

* In the retina, under rods and cones that are light sensitive there is a colored compound known as rhodopsin, of which vitamin A is a major constituent

* Whenever light strikes the rhodopsin, a reaction occurs that transmits visual messages by means of the optic nerve to the brain

Throughout every reaction, vitamin A is lost and the body must refill it so that the brain obtains constant messages. Night blindness can take place if the body has not amassed sufficient vitamin A. Apart from averting night blindness, vitamin A can hinder the formation of cataracts in addition to age-related macular degeneration (AMD).

Eye Exercises

Palming: Teaches you to relax your eyes, resulting in healthy energy to the entire eye region.

Rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Don't create any unnecessary pressure on your face. Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.

Near-far focus: Improves eye flexibility.

Hold your thumb six inches from your nose. Focus on your thumb. Take one deep breath and exhale slowly. Then focus on an object about 10 feet away. Take another deep breath and slowly exhale. Repeat back and forth 15 times.

Scanning: Increases the flexibility of your eyes.

Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers, etc. The object of this exercise is to keep your eyes moving in a loose and fluid way. Do this exercise for two minutes. Remember to breathe.

Head Rolls: relaxes your neck, head and face muscles and reduce shoulder tension.

Take a deep breath and close your eyes. On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders. As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed. Make your movements slowly, carefully and deliberately. Now exhale full as you roll your head to the other side and down to your chest again. Repeat this sequence twice then change directions and repeat twice more.

Eyeing up the Benefits

A recent USDA survey revealed that most adult men and women are deficient in at least one nutrient that is important to eye health. And eye exercises make your vision muscles more flexible and stronger to preserve vision naturally. The results of your good health choices will strengthen your body’s ability to prevent illness, minimize the deficiencies that lead to degenerative disease, and improve your quality of life. Seeing is believing.