Nutrition and exercises for Vision Care
Healthy vision is one of our most treasured senses yet many of us take it for granted until it begins to fail. Certain nutrients and supplements together with eye exercises can help delay or prevent eye problems and diseases.
Nutrition and the eyes
Food has a major effect on the entire body, including on the eyes. Eating a healthy balanced diet rich in fruit and vegetables may help to keep the eyes as healthy as they can be.
Benefits of vitamins:
Vitamin A and carotenes: carrot, sweet potatoes, peanut butter, liver, cabbage, mango, melon
Carotene is the natural colorant present in carrots, tomatoes, fruits and some green vegetables. This pigment, a precursor of vitamin A, acts as an antioxidant and prevents cataracts formation. It also prevents nyctalopia- a condition making it difficult or impossible to see in relatively low light. Deficiency in vitamin A causes xerophthalmia- dryness of the conjunctiva and cornea, corneal ulcers and swelling of the eyelids.
Lutein: spinach, egg yolk, carrot, cabbage
Researchers have shown that lutein reduces the risk of cataract production- opacification of the lens leading to partial or total blindness. Cooked vegetables are a richer source of lutein than raw vegetables, as cell walls are destroyed during preparation, releasing lutein.
Vitamin C: cabbage, strawberries, broccoli, oranges, melon, raspberries, potatoes
The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid, it prevents the appearance of glaucoma and cataracts.
Vitamin E: nuts, sunflower seeds, peanuts, almonds
Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Since the retina is highly concentrated in fatty acids, adequate vitamin E intake is important for optimal eye health.
Like vitamins A and C, vitamin E reduces the risk of cataract formation in doses of more than 7 mg.
Selenium& Zinc:marine, yeast, Brazil nuts
The selenium and zinc minerals help the body absorb the vitamin and antioxidants. While selenium helps the body to absorb vitamin E, zinc helps the body absorb vitamin A and it is an important part of enzymes that reduce the number of free radicals.
Fatty acids: fish e.g. salmon, mackerel, carp
Fatty acids are essential to the body because the body needs it, but it cannot produce it. The two main types of essential fatty acids are: omega-3 and omega-6.
Omega-3 and omega-6 fatty acids are able to help restore and maintain tear formation and eye lubrication preventing chronic dry eye syndrome.
The body transforms essential fatty acids into prostaglandins. These mediators between the physiological and pathological phenomena help the aqueous humor of the eye to drain and maintain the intraocular pressure.
Eye exercises for sharp eyesight
We offer 5 eye exercises that you can do daily and that will protect the eyes. It is recommended to practice them several times a day.
Closed eyes
During a small break or a coffee-break, close the eyes for a minute. In this way, the retina relaxes and "recharges", the eye relaxes and the conjunctiva becomes wet.
Remote focusing
A well-known and generally accepted rule: 20-20-20- every 20 minutes look for 20 seconds at a 20 feet’s distance. Look far, as far as possible, trying to notice details: the color of the buildings, the number of floors, the color of the carpentry, people, trees, birds, etc. This is important because this way the lens will relax.
Moving Up and Down the eye
Move the eyes fast, a move per second, look up as high as possible without moving the head then relax one minute by closing the eyes. This exercise allows using certain muscles of the eyeball simultaneously increasing the functioning of cranial nerves that innervate these muscles.
Left-right eye movements
Move the eyeballs to the left and right with more extensive movements. A set of 50 moves is more than enough to remove the ocular fatigue.
Left-right turning of the eyes
Turn the eyes only 10 times because it is possible to feel dizziness. Turn 10 times to the right and 10 times to the left and then relax them by closing the eyes for one minute.
Benefits of eye exercises:
Improve vision
Improve concentration
Improve coordination and surgical outcome in strabismus
Reduce the strain of the eyes
Boost peripheral vison
Maintain the lubrication of the eye, preventing the dry-eye disease.
Lowers the risk of glaucoma by stimulating the circulation of aqueous humor
These simple steps can go a long way toward making sure one have the nutrients and the proper workout of the eye muscles needed to see well for a long, healthy lifetime.
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