Sight is one of the vital organs that sometimes you forget his health. How to maintain the health of the eye is not only limited to maintain secure visibility when you watch TV or read the book only. What You eat has an impact on the health of your eyes. What food about can help maintain the sense of vision you?
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Lutein and zeaxanthin in green vegetables
Antioxidant and phytonutrient found in green leafy vegetables can provide benefits for the health of the eye. Spinach green, kale, collard, dark green leafy salad romaine lettuce and broccoli is a source of lutein and zeaxanthin is good. Lutein and zeaxanthin are working to protect the eyes from the high-energy rays that can be harmful to the eye, for example, is the ultraviolet light from the sun. According to some research, lutein and zeaxanthin help improve the quality of the vision especially in situations that lack light.
Not only that, if you consume food that is rich in lutein and zeaxanthin so you can escape from the eye disease caused by elderly. Those who are eager to eat green vegetables have the possibility of 50 percent lower to have cataracts in the latter days.
When consuming green leafy vegetables, you will not only get lutein and zeaxanthin only but also various types of vitamins especially vitamin C and vitamin E. Many of the research using a mixture of lutein, zeaxanthin, vitamin C and vitamin E to prevent various diseases of the eye.
How much lutein and zeaxanthin that you need? Because his nature is not nutrients but phytonutrient, lutein and zeaxanthin have no disagreement daily consumption. But to maintain the health of the eye, according to the American Optometric Association, needed lutein approximately 10 mg per day and 2 mg per day for zeaxanthin. On 1 cups of spinach, there has been 20.4 mg lutein and zeaxanthin. While on the 1 cup broccoli there are 1.6 mg lutein and zeaxanthin. The level of lutein and zeaxanthin majority votes found on kale namely 23.8 mg per cup him.
Beta-carotene in food colors yellow and orange
Urging people to eat carrots for maintaining the health of the eye would have often you hear. This is because the womb beta carotene found therein. But not only carrots, pumpkin, and sweet yellow-orange tend to also contain much beta-carotene because besides useful for health, carotene as well as working to give the yellow and orange on the food.
Both carrots, pumpkins, and sweet actually do not necessarily contain vitamin A. That is contained in the food in the form of the basic materials of the former vitamin A. There are two basic types of ingredients vitamin A found in food. Namely, preformed vitamin A found in food fats (like fish, meat, milk and other cereal products) and the precursor of vitamin A found in vegetables and fruit in the form of beta-carotene. In the body, performed and the precursor of vitamin A will be converted into vitamin A.
The multitude of vitamin A is recommended to be consumed is 500-600 mcg per day for an adult. But be careful if you consume is vitamin A in the form of preformed. If consumed too much-performed vitamin A can cause health problems and especially dangerous for pregnant women. Vitamin A supplement made from the preformed vitamin A usually have high dose and if you do not consult a physician first not you may be experiencing an overdose vitamin A. But on the contrary, the consumption of the precursor of vitamin A in the form of beta-carotene does not have the effect of toxic substances on the body. But if it is too much, your skin can be little changed become yellowish, but after beta carotene intake reduced to skin color you will return as reconstruction.
Fatty acid omega 3 in fish and nuts are the most
recent research has revealed that the fatty acid omega 3 was found to be able to improve the health of the eye. Examples of fatty acid omega 3 are DHA EPA and ALA. Omega 3 fatty acids consumed by the mother during pregnancy role in helping the development of the function of the vision on the fetus. A study in Canada published by America Journal of Clinical Nutrition found that the baby mother consume supplements omega 3 during pregnancy has the function of the vision that better if compared with the baby mother did not consume food supplement.
For adults, fatty acid omega 3 can help protect the eyes from various diseases such as a decrease in the function of the eye muscles and dry eyes syndrome. Another essential fatty acid is also working to reduce the risk of glaucoma and high pressure in the eyeball. A research in Europe the year 2008, participants who consume high fish omega 3 (like salmon, tuna, mackerel) at least once a week covers the risk of 50% less affected neovascular, a disease in which the blood vessels grow in the retina and cause damage to the retina cells that are sensitive to light. This causes the appearance of a blind spot.
Fish, nuts, and olive oil is a type of food that is rich in fatty acids omega 3. Choose the fish of the sea in such as tuna and salmon because of this kind of fish rich in omega 3. Nuts like cashew nut nuts and almonds have fatty acid in her womb. But the type of nuts is the most contains omega 3 is a type of walnuts. The oil is derived plants also contains omega 3, olive oil is a source of omega 3 which is easily accessible and you can use a day-to-day for cooking.
How to consume supplements omega 3?
You can only get the intake of omega 3 from supplements if it is difficult for you to find food that is rich in omega 3. But the source of the omega 3 which is derived from the food may be better for you. The two great research done related to the health of the eyes (Age-Related Eye Disease Study/AREDS and AREDS2) revealed that the risk of eye disease caused by old age on those who get the intake of omega 3 from the supplements they do not match with the participants who received the intake of omega 3 from everyday food. Omega 3 is obtained from the food more effectively to reduce the risk of eye disease caused by old age. Someone running a healthy diet that is rich in omega 3 has a smaller risk if compared to consume supplements for 5 years.
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