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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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