Do your eyes have all the nutrients they need to help prevent conditions like glaucoma or cataracts that affect vision? What do you eat, in which quantities, do you eat it? Or are you at that stage where the doctor has already recommended spectacles to improve your sight? The fact is that good nutrition fuels the body thus contributing to having healthy eyes.
The food values you need
Symon Zziwa, a nutritionist, says foods rich in antioxidants are good in protecting one’s eyes from age related mascular degeneration, a painless eye condition that causes you to lose central vision, usually in both eyes, which eventually leads to blindness as well as cataracts and other related eye diseases. “One should supplement his or her diet with foods that are rich in vitamin C, zinc, beta carotene and vitamin E keep the eyes healthy.”
He added, “Eat the greens sprinkled with olive oil; this will help to slow down the aging process of the eyes. An egg per day is recommended for it is rich in vitamin D.” With olive oil, Zziwa recommends the extra virgin type for it helps to prevent retina diseases. The nutritionist further notes that fish especially salmon or Nile perch have good amounts of omega-3 fatty acid which is good at treating dry eye diseases. “Have each of the two types at least two to three times in a week,” he says.
David Ssali, a naturopathic doctor working with Dama Medicinal Herbs, explains that one should eat the right foods in the right amounts to keep the eyes health. He says it is due to poor eating habits that people suffer from indigestion, which later affect the eyes. “include fresh foods in your diets and avoid eating late meals because it hinders proper digestion as the body is inactive ,” he notes. Dr Ssali notes that eating more fresh vegetables, foods or fruits is one of the easy ways one can take to improveing their eyes and all body health. “Either chew or extract fresh juice, don’t boil or even heat for you are killing the useful nutrient,” Ssali cautions.
A variety of foods to pick from
Dr Ssali goes ahead to break down the different foods and their relevance to the eyes.
Coloured foods: like green leafy vegetables such as spinach, oranges, tuber- sweet potatoes are a good sources of beta carotene, a nutrient that slows the progress of mascular degeneration. When taken, the body converts the beta carotene nutrient into vitamin A which helps to prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk of eye infections.
Green Tea: this has antioxidants which help to lower the risk of developing cataracts and macular degeneration.
Liver, milk and eggs: these contain vitamin A which is important for healthy eyes and good eyesight.
Carrots, apple and beat root, mangoes: are also well-enriched with vitamin A that is good for preventing drying up of eyes which leads to eye infection and vision loss. The juice extracted from the vegetables is also good for the entire digestive system for it helps to protect one from ulcers and also it relieves chronic constipation. Other Vitamin A sources include pumpkin, wheat germ, oranges, mangoes, watermelon greens vegetables like dodo and Nakatti.
Soya milk, oat meal and cereals like corn flakes are good sources of vitamin D which helps to prevent age-related mascular degeneration (AMD), which is most common cause of blindness in the elderly.
Strawberries, oranges, tomatoes, grapefruit, cucumber, green peppers are good sources of vitamin C which is an antioxidant. The nutrient lowers the risk of contracting cataracts which affect the lenses and well as sunburn and puffy eyes.
Sunflower seeds, spinach, peanut butter, avocados and olive oil are good sources of vitamin E which helps to maintain good eyesight; it also reduces the risk of cataracts and macular degeneration.
ckatende@ug.nationmedia.com
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