Your diet helps to determine your health. What you eat also affects your eye health. It seems hard to identify all the of necessary nutrients you need to intake on a daily basis to keep your overall health in good shape; however, you may be surprised to learn that most common foods are packed with nutrients. Here is a one day meal plan with foods aimed to boost your eye health that many eye care centers suggest themselves.
Breakfast: Whole grain oatmeal with blueberries
A bowl of whole grain oatmeal is simple to prepare and easy to eat on the run. Whole grains derived from oatmeal are loaded with vitamin E, which is beneficial for eye health. Vitamin E helps to delay the development of cataracts. Add some sweetness to your bowl of oatmeal with a handful of blueberries. Blueberries are rich in an antioxidant called anthocyanin, which can help protect the cells in your eyes from being degraded by free radicals.
Lunch: Spinach salad with broccoli and avocado
Lutein and zeaxanthin are two antioxidants that are found in dark leafy greens and other green vegetables. These antioxidants help to protect your eyes from developing cataracts and Aged-related Macular Degeneration (AMD). A spinach salad with broccoli and avocado helps to satisfy your need for these two antioxidants. You can dress up your salad by adding legumes and nuts for other necessary vitamins.
Snack: Trail mix with mixed nuts and sunflower seeds
Nuts such as peanuts, almonds, and hazelnuts are rich in vitamin E, as are sunflower seeds. It is easy to throw together a delicious trail mix with these ingredients. You can also add raisins, dried fruits, and chocolate chips for extra flavor according to your tastes. You can also buy pre-mixed trail mix from most major grocery stores.
Dinner: Salmon burger with three bean salad
Omega-3 fatty acids are essential for eye health. According to the American Optometric Association, the highest concentration of Docosahexaenoic acid (DHA), an essential fatty acid, is found in the retina. In mammal studies, animals with DHA deficient diets developed visual impairments and break downs of retinal structures. Get a full dose of DHA and other necessary omega-3 fatty acids by eating cold water fish such as salmon, tuna, and mackerel. For dinner, you can enjoy a salmon burger. Salmon patties can be bought fresh or frozen, and they can be enjoyed on a bun or over a bed of salad. Add a three bean salad as a side for a boost of bioflavonoids and zinc to protect your retina and deter macular degeneration.
Share17 August 2015
If your vision isn't as good as it used to be, you need to see an optometrist. I developed an uncontrollable twitch in both eyes. The problem became so bad that it interfered with my sleep at night. I became cranky, irritable and extremely self-conscience about my problem. At times, I couldn't see anything, even if it was close to my face. But after speaking to my regular doctor about my twitchy eyes, they referred me to an optometrist for an eye exam. The optometrist diagnosed me with poor nerve function. If I didn't do something about it, I'd lose my vision. My eye doctor prescribed eyeglasses to help me see better until I underwent surgery to repair the damaged nerves in my eyes. Now, I see just fine. If you want to know more about protecting your vision, keep reading my blog.
