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6 Powerhouse Foods for Eye Health and Protection

6 Powerhouse Foods for Eye Health and Protection

How are your eyes?

If you live in the United States, chances are that you are one of the 75% of people who require corrective lenses of some kind, or one of the 22 million Americans affected by cataracts. These incredibly high numbers are testament to the fragility of our eyesight. One of our most prized senses, it is unfortunately also susceptible to some of the most degenerative conditions out there and can easily be compromised by external factors, such as our lifestyle. Indeed, while failing eyesight is often perceived as being a natural side-effect of ageing, there are plenty of ways we can protect our eyes, ensuring better eye health for longer.

For instance, stopping smoking, stepping away from the computer screen or – perhaps the most obvious of all – making sure we wear the right kind of sunglasses (i.e., lenses that block 99-100% of both UVA and UVB rays) will all contribute to keeping our peepers happy and safe. However, did you know that a healthy diet, rich in certain kinds of nutrients, also plays an important role in improving our eye health and preventing disease? Incorporate the following 6 eye-friendly foods into your meals and see the difference for yourself!

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1. Egg yolks

Better eye health with egg yolks

    If you regularly discard egg yolks because you believe they have an adverse effect on your cholesterol levels, think again: according to Paul Dougherty, medical director of Dougherty Laser Vision in Los Angeles, the yolk is in fact a prime source of lutein, a yellow-pigmented antioxidant that acts as a blue-light filter and combats free radicals in tandem with its sister compound, zeaxanthin. Combined with the zinc also present in egg yolks, these two compounds can help slow down age-related macular degeneration, the leading cause of vision loss for people over 65 years old. The best way to eat them? Raw! If you don’t have the stomach for it, don’t worry: while it’s true that uncooked egg yolks contain more lutein than cooked yolks, our bodies are perfectly able to absorb the antioxidant from other sources, such as leafy greens, too. Simply combine these lutein-rich ingredients with olive or coconut oil for better absorption.

    2. Spinach (and other leafy greens)

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    Spinach and other leafy greens for better eye health

      Whatever you do, don’t forget to eat your greens! Dark, leafy greens such as cooked spinach and kalecollards and turnip greens all contain extremely high amounts of lutein and zeaxanthin, which have been proven to reduce the risk of chronic eye diseases such as macular degeneration and cataracts. Although the compounds found in mixed greens aren’t as easily absorbed as those found in egg yolks, these vegetables are a great option for getting the antioxidants your eyes need for better health. Don’t forget to cook the greens in good quality olive oil or coconut oil to reap the full benefits!

      3. Salmon (and other fatty fish)

      Salmon and other fatty fish for better eye health

        Salmonmackereltuna and anchovies are not only delicious; they are also rich in the omega-3 fatty acid DHA, which is found in our retinas and is instrumental in preventing dry eye syndrome, as well as dramatically decreasing the risk of age-related macular degeneration. Two to four servings of these incredible fatty fish should be enough to ensure all round eye health; however, if you don’t eat seafood, you can get a good supply of DHA either through fish oil supplements, or by taking taking vegetarian supplements containing flaxseed oil or blackcurrant seed oil.

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        4. Berries and citrus fruit

        Berries and citrus fruit for better eye health

          Berries  – especially blueberries – are considered one of the healthiest foods for your eyes, owing to their high quantities of vitamins A, C and E, and zinc. Let’s break it down: vitamin A is a powerful antioxidant that prevents inflammation in the eyes while combating free radicals; vitamin C acts against intraocular pressure (the pressure within your eye), which if left unchecked can increase the potential for the development of glaucoma, the second most common cause of blindness in the United States; vitamin E may help prevent the formation of cataracts, while zinc is a powerful mineral that helps protect against night blindness and – you guessed it – macular degeneration. All in all, the humble blueberry is a nutritional powerhouse that does your eyes a world of good! Citrus fruit are another ally in your fight against eye disease, as they also contain a high concentration of vitamin C. Be sure to include different kinds of berries and citrus fruits in your regular rotation in order to reap all the benefits.

          5. Carrots (and other orange-hued produce)

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          Carrots and other orange produce for better eye sight

            While carrots and other orange-pigmented produce such as pumpkinsweet potato and mango aren’t miracle workers and won’t reverse bad eyesight, they can certainly help improve general eye health. Indeed, these fruits and vegetables contain lutein, the nutritional powerhouse contained amongst others in egg yolks and leafy greens, and beta-carotene, a substance that is converted into vitamin A by the body once it is absorbed. As we’ve seen, vitamin A is extremely beneficial to eye health, so be sure to include various different sources of it in your diet for optimal effect.

            6. Almonds

            Almonds for better eye sight

              Almonds – and indeed, many different types of nuts – are rich in vitamin E, which, as we have seen, has been proven to slow macular degeneration and protect your eyes against the formation of cataracts. Simply indulge in a handful of almonds a day to obtain roughly half of your daily recommended dose, and supplement with berries and other vitamin E rich foods for good, all round health.

              We are far more in control of our health than we realise and it is our responsibility to give our bodies the nutrition they need to thrive. By incorporating these 6 eye-friendly foods into your diet, you’re taking a step in the right direction! 

              Featured photo credit: AlesiaCom via alesiacom.com

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              Last Updated on February 15, 2019

              Why Is Goal Setting Important to a Truly Fulfilling Life?

              Why Is Goal Setting Important to a Truly Fulfilling Life?

              In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

              And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

              Why is goal setting important?

              1. Your needs and desire will be fulfilled.

              Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

              For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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              Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

              After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

              So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

              2. You’ll find out what truly motivates you

              The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

              The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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              We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

              What we think we want will rarely provide us with what we actually need.

              3. Your state of mind will be a lot healthier

              We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

              Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

              But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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              What you truly want and need

              Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

              Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

              Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

              When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

              Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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              Nobody needs a mansion or a sport’s car but we all need love.

              Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

              Nobody needs to be famous but we all need peace, calm, balance and happiness.

              The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

              It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

              Now all you have to do is see past the fraud and deception and find the right path.

              Featured photo credit: Unsplash via unsplash.com

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