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5 Foods To Boost Your Eye Health

5 Foods To Boost Your Eye Health

Our eyesight is precious. The bad news is that 75% of American adults need eyeglasses of one kind or another. Cataracts are becoming almost endemic and a whopping $7 billion is spent on these operations every year in the US. I live in Europe but my eye specialist told me that the rise in the number of cataracts in my area was disconcerting. There is no plausible explanation as yet. But the good news is that diet and other healthy lifestyle habits can help to maintain optimal eye health

The AREDS (Age Related Eye-Disease Study) research shows that by taking either a multivitamin or eating a healthy diet, the risk of developing vision loss problems was reduced by 25%. These studies involved thousands of people and were conducted among the 55-80 age group over a period of several years.

Here are the five foods you should be eating to keep your vision laser sharp and youthful.

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“My eyes are my favorite part of me – not for how they look, but for how they see.” – Chris Sebastian.

1. Carrots and squash

Carotenoids are a plentiful nutrient (usually orange or yellow) in many fruit and vegetables of the same color. We can think of carrots, squash, sweet potatoes, sweet red peppers, cantaloupe and dried apricots.

These carotenoids contain lutein which protects the macula (part of the retina) from damage caused by blue light and ultra violet light. The American Optometric Association says that we need up to 10 mg of lutein every day although there is no official RDA amount. It is better not to overcook these vegetables as this can decrease their carotenoid content. The one exception is the carrot which can be cooked well to get the maximum benefit.

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2. Spinach and kale

Spinach and other dark green leafy vegetables not only contain carotenoids but also zeaxanthin. This, together with the lutein helps to keep the macula in top shape. Experts say that it is sufficient to eat about 10 ounces of frozen spinach or kale a week to get enough of these essential nutrients. Spinach is so rich in vitamins and minerals that it may also help to prevent cancer.

3. Almonds

One of the most effective vitamins in protecting your eyes is vitamin E. This is found in great quantities in nuts, especially almonds. Well worth ramping up your intake of these. Vitamin E is a powerful antioxidant which can prevent free radicals from damaging cells.

The AREDS study quoted above also mentions vitamin E as being on the essential vitamins list to help prevent cataracts and macular degeneration. It is also worth remembering that the latter condition is the main cause of blindness for people over the age of 55 in the western world. Figures for this disease are likely to triple by the year 2025.

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4. Oranges and grapefruit

Any fruits which are rich in vitamin C can also help to maintain optimum vision. Most fruits contain vitamin C so you have a wide choice. One cup of pure orange juice can give you 124 milligrams of vitamin C. If you cannot find oranges easily, sweet red peppers contain three times the amount of vitamin C so they are an even better substitute!

One study has demonstrated that with increased intake of vitamin C together with the E vitamin groups and other nutrients, patients were less likely to suffer from eyesight problems.

5. Omega 3 foods

We hear a lot about all the omega 3 foods such as tuna, salmon, mackerel, sardines, walnuts and canola oil. As you cannot manufacture your own supplies of these omega 3 fatty acids, the only alternative is to get them from food or through supplements.

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What is the function of omega 3 with regard to eye health? Research mentioned by the Universty of Maryland Medical Center shows results from an interesting study. They gave a questionnaire to 3,000 people who were over 49. The data showed that those ate more fish with omega 3 were less likely to have problems with eyesight decline such as cataracts or macular degeneration.

The next time you plan a meal, keep your eyesight in mind.

“Whatever you may look like, marry a man your own age – as your beauty fades, so will his eyesight.”- Phyllis Diller.

Featured photo credit: Vision of Eyechart With Glasses/Ken Teegardin via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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