TOP FOODS TO KEEP YOUR EYES BRIGHT AND HEALTH

It's long been said that carrots help people to see in the dark. But the vegetable -and others - actually can have a positive effect on your overall eye health, according to a nutritionist.

Sophie Bertrand, working alongside laser eye surgery hospital Optegra  in the UK has put together a list of the top foods that will help keep your eyes healthy.

SALMON

'Studies have shown that those who follow a Mediterranean style diet that includes oily fish which are a good source of omega 3 have a reduced risk of developing macular degeneration (AMD), a condition that result in blurred vision,' Ms Bertrand said.

Australian researches found in 2000 a protective effect among those who reported eating more than one serving of fish per week compared with those who consumed less than one serving per month.

Similarly, a British study in 2008 found that the risk of neovascular age-related macular degeneration - a leading cause of vision loss among people age 50 and older - was halved in individuals who ate oily fish at least once per week compared with less than once per week. 

Cold water fish such as salmon and tuna are great for keeping your eyes moist and fee.ing healthy. they contain lots of omega 3 which helps prevent dry eyes, macular degeneration (AMD) and eve cataracts.

AVOCADO

Yes that's right, millennials are on to something. Avocado are packed with the antioxidants lutein and zeaxanthin and these reduce the amount of damaging light to the eye, therefore reducing the risk of AMD and cataracts, which are common in older adults.

A study in France, found a strong connection between  a high level of zeaxanthin and reduced risk of age related maculopathy an eye disease with risk factors of high blood pressure, prolonged exposure to the sun add a diet poor in antioxidant vitamins and minerals. 

Avocados are also rich in vitamin C, which Ms Bertrand said is essential for your eye health: 'Nutrients such as vitamin C have been associated with helping to protect and keep tour eyes healthy as it may help provide protection against UV damages.

GREEN TEA

Green tea has a number of fantastic health benefits, including boosting brain function and aiding weight loos, but it is also really beneficial to your eyes.

Green tea has healthy substances called catechins which are filled with anti-inflammatory and antioxidant properties Catechins are also found in chocolate and red wine.

Antioxidants in green tea, like vitamin C, lutein and zeaxanthin protect against cancer, heart disease and eye disease. but a particular flavonoid, known as gallocatechin, has had scientific backing for its support of eye health.

CARROTS

Carrots have been proven to keep eyes healthy due to their vitamin A rich content. It turns out there's lot of truth in the old saying- carrots really do help you to see better.

As well as being ricg in vitamin A, carrots also contain beta carotene which is what gives them their bright orange colour.

Beta-carotene help your eyes absorb vitamin A which plays a crucial role in keeping your vision to a high standard.

A lack of vitamin A can lead to xerophthalmia, a condition which cause the eyes to become dry, with swollen eyelids and corneal ulcers.

EGGS

Eggs are a great source of vitamin A which is crucial in maintaining good eye health. Vitamin A has shown to be helpful in reducing dry eyes and has benefits in those with certain eye conditions such as retinitis pigmentosa.

Egg yolks also contain zeaxanthin, an antioxidant that can help protect the eyes against damaging due to ultraviolet radiation from the sun.

Eggs also contain lutein, considered the 'eye vitamin'. Scientists from Texas compared the percentage of the vitamin in eggs with 33 different fruits and vegetables another dietary source.

they found that egg yolk had the highest amounts of lutein. Since eggs have a high cholesterol content, a restricted intake of eggs has been recommended for many years, since cholesterol is a risk factor for coronary artery disease.

However, the researchers of this study suggested the restriction of egg should be reconsidered.  

Click here to follow me on 👉Instagram

Cheers and happy eating!!!!