There are no words to describe how important the eyesight is for us. However, in the recent time, it has been detected the majoring of the cases related to various eyesight disorders and namely cataracts, macular degeneration and diabetic retinopathy (an eye disease of which suffer the diabetics, which may cause blindness). So, what can we do to protect our eyes? One of the solutions is by the food that we eat. More precisely, we are going to talk about a recipe of juice that comprises a lot of benefits for the eyes.
- 2 stalks of celery (contain Pro-vitamin A carotenoids)
- 1 carrot (contains Pro-vitamin A carotenoids)
- 1 orange bell pepper (contains Vitamin C)
- 2 oranges (contain Vitamin C)
- 1 beet with greens (contain Lutein and zeaxanthin)
Optionally, you can add some berries, as they are also effective in eyesight improvement.
Wash well all the ingredients for your juice. Peel the oranges, but leave the seeds from the bell pepper. Process all of them in the juicer and then serve with ice. Also, you can sweeten your juice with a little bit of raw honey or coconut oil.
Now, I am going to explain you and present to you the key vitamins and nutrients that make your eyes remain healthy.
Being an important vitamin for heart, kidneys, lungs, bones and general immunity, vitamin A is also vital for eyes. An insufficiency of vitamin A can bring to night vision problems and majors the risk of macular degeneration and cataracts. The food rich in vitamin A is beef, chicken liver, cod liver oil, milk and eggs. Also, plenty of this vitamin is found in a range of colorful vegetables and fruits, enumerated lower. Be attentive not to overdose with this vitamin, as it may give you headaches, dizziness, joint pain and skin changes. The recommended vitamin A amount per day is of 600 micrograms from both plant and animal food products.
Pro-Vitamin A Carotenoids
The pro-vitamin A carotenoids comprise alpha-carotene, beta-carotene and beta-cryptoxanthin, that transform into vitamin A during the digestive process. You can get carotenoids from leafy greens and orange, yellow and red fruits or vegetables (spinach, leaf lettuce, carrots, bell peppers, tomatoes, sweet potatoes, broccoli, squash, watermelon, grapefruit, apricots).
Lutein and Zeaxanthin
These are two antioxidants that decrease the risk of appearance of macular degeneration and other eye disorders. The products rich in these antioxidants are kale, kiwifruit, orange bell peppers, beetroot with the beet greens. You can easily prepare juices from these ingredients. Eggs are also meant to improve eyesight. The proper quantity of lutein per day should be of 6-10 milligrams.
Lycopene is a pigment present in tomatoes, making them look red. Lycopene is also decreasing the risk of macular degeneration and it is considered to contribute to cancer and heart diseases prevention. Make yourself a tomato juice for your daily dose of lycopene. As well, consume other foods like watermelon, grapefruit, apricots and blood oranges, all of them being rich in lycopene.
Vitamin E is a strong antioxidant and participates at the production of red blood cells. The recommended daily dose of vitamin E is of 15 milligrams. The products that contain vitamin E are nuts, some oil-rich foods (almonds, hazelnuts, peanuts, avocado, olive oil), whole grains and spinach.
Vitamin C is efficient in boosting the immune system and fights against stress. So, if you feel depressed, add more guava, sweet red pepper and green pepper, kiwifruit, citrus, tomatoes, strawberries to your diet. The recommended dose of vitamin C per day for men is of 90 milligrams and for women – 75 milligrams.
The bioflavonoids, or simply flavonoids, are found in the same fruits and vegetables that have vitamin C. They are powerful antioxidants that are beneficial for fighting against cardiovascular diseases and some types of cancer. Also, they are a real eye guard and decrease the risk of appearance of cataracts and macular degeneration.
You can also take into consideration the following pieces of advice:
Eat more berries
Berries is considered a super food. They are full of fiber, antioxidants and other healthy nutrients. Some berries are also beneficial for the vision. For example, if you suffer from blurred vision or inability to focus, then you need bilberries. If you experience eyesight problems, Goji berries can improve your condition. This is because these berries have a huge amount of beta-carotene.
Herbs used for the eyes’ protection
Next time when you are cooking, add some more rosemary to your food. It has plenty of antioxidants that can help to impede the developing of cataracts. Also, you can drink tea from rosemary with lemon balm at least once daily.
Another herb full in antioxidants is turmeric, which also includes substantial amounts of A, C, and E vitamins. It is known as a powerful mean to prevent cataracts.
Other tips for eyesight improvement
If you do not have yet a healthy diet, then it’s time to adopt one. And the sooner you will start, the higher is your chance not to develop chronic diseases, including that related to eyes. Include in your daily meals many fruits and vegetables, but also do to leave aside the animal products. If you are working all day long at your computer, do not forget to give a respite to your eyes. Give them a 5-minute break after each hour of work. Take a look around you or just close your eyes and relax.