Did you know that the muscles in the eyes are the most active muscles in the entire body and can immediately set in motion hundreds of muscle movements? Did you also know that the eyes consist of over two million working parts? With such complexity in construction and importance in daily life, kids and adults should eat foods and drinks with plenty of minerals and vitamins to improve eyesight.
Here are the most important of these nutrients for good health in the eyes and their food sources.
This is the most important vitamin for good eyesight, bar none. It is an antioxidant that helps in protecting the eyes against free radical damage that, in turn, lessens the risks for eye diseases like cataracts and macular degeneration. It is also important in normal retina function, which is crucial in helping the eyes adjust to night vision, and in protection of the eyes against the harmful effects of ultraviolet light.
Eat carrots, sweet potatoes, dark leafy greens, butternut squash, dried apricots and cantaloupes.
Yet another of the vitamins to improve eyesight is the Vitamin B-complex including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamins. These vitamins are essential in improving blood circulation in the eyes; in lessening amino acid levels in the eyes that, when left unchecked, can lead to vision loss; and in improving nerve functions. Indeed,next to Vitamin A, the B vitamins are must-haves in your diet for good eye health.
Add milk, liver, eggs and peanuts to your diet.
Ascorbic acid works with Vitamin E in the protection of tissues and muscles in the eyes, thus, promoting eye health; both Vitamin E and Vitamin C are antioxidants that help in protecting the body against the damage caused by free radicals. Vitamin C also strengthens capillaries, maintains the shape of the cornea, and lessens the risks for cataracts.
Eat citrus fruits like oranges, mandarins and grapefruits. Or drink their juices.
This fat-soluble vitamin contributes to eye health by lessening the risks for cataracts and macular degeneration, among other eye diseases. In fact, Vitamin D deficiency can lead to issues related to focusing with the eyes including blurred vision.
Get your daily dose of sunshine from 7 to 8 in the morning. Eat fish liver oils, fatty fish and fortified milk products, too.
This antioxidant keeps the eyes healthy by protecting the organs against free radical damage as well as in lessening the risks for macular degeneration and cataracts. It is also important in protecting the retina so much so that deficiencies can result in impaired vision and abnormal eye movements.
Add fortified cereals, almonds, and sunflower seeds to your diet, too.
But it is not just vitamins that you should be getting to improve eye health. You must also add the following minerals to your diet:
Chromium plays an important role in muscle contraction, which helps the eyes in proper focus.
Copper produces collagen, which keeps the cell membranes healthy.
Lutein lessens the risks for chronic eye diseases by filtering harmful ultraviolet rays and protecting the cells of the eyes.
Magnesium lessens the risks for glaucoma as well as improves blood circulation and nerve conduction in the eyes.
When you eat foods rich in minerals and vitamins to improve eyesight, you can look forward to years of good vision and that, in itself, is a gift!
Vitamins To Improve Eyesight Resources
How To Improve Eyesight
How The Eye Works