Eating a good diet is essential for improving your overall health, but some foods contain vitamins that improve your eyesight. Eyes are a priceless gift from nature, but some people do not pay attention to their health at all, which causes their eyes to deteriorate quickly. Foods that can improve eyesight:
Fish
You must have often heard about the omega-3 (fatty acid) found in fish, which helps in reducing cholesterol, but did you know that it also strengthens the optic nerve and protects it from diseases like dry eyes? Doctors strongly recommend consuming a diet rich in omega-3 because it is very beneficial in reducing eye diseases.
Carrot
Vitamin A in carrots is very beneficial for eye health and an average carrot contains 5,000 mg of vitamin A. Vitamin A is not only beneficial for the eyes but also for the immune system and skin health.
According to experts, drinking a glass of carrot juice daily can protect your eyesight. Carrots contain vitamin A, potassium, carbohydrates and fiber, which help in improving eyesight.
Cauliflower, cabbage and bell peppers
These vegetables contain a good amount of vitamin C, which is very helpful not only in boosting immunity but also in improving vision.
Spinach
Spinach is a vegetable that contains a large amount of iron and vitamin C, which acts as a sunscreen for your eyes.
Dried fruits
All fruits, especially almonds and peanuts, contain nutrients rich in vitamin E, which improves eye health.
How little zinc
Causes many problems including skin and eyes. The human body is a collection of various components, the deficiency of which affects health and well-being. Among these components, zinc, which is called zinc in English, is considered to be extremely essential. According to modern medical research, zinc deficiency can cause many health-related problems, including a weakened immune system, poor wound healing, loss of taste and smell, acne and skin problems, etc.
Zinc is essential for many bodily functions, including DNA synthesis, cell division, protein, metabolism and enzyme activity. There are many causes of zinc deficiency. Such as excessive consumption of vegetables, foods that are low in zinc, digestive problems (called malabsorption in medical terms), alcohol, aging, certain medications, heartburn, acid reflux and diuretics, etc.
If zinc is used regularly, the immune system cells first start working better, otherwise these cells are affected. The use of zinc plays a significant role in improving the health of not only young people, but also the elderly. According to a medical study, the risks of various types of inflammatory diseases are reduced in elderly people who use zinc.
There are many other benefits of zinc. For example, with the help of zinc, the chances of developing diabetes in people with prediabetic symptoms can be prevented for a long time. This important element is beneficial in secondary diseases of people suffering from diabetes and high blood pressure. Being an excellent antioxidant, it destroys cancer-supporting cells.
It protects against skin disorders, especially those whose wounds heal slowly. It increases immunity. It is also very useful for the taste and smell, while it is an elixir for getting rid of hair problems (such as baldness, hair loss, split ends or thinning). The use of zinc is also useful for the treatment of many types of ulcers and skin wounds.
The use of zinc balances the amount of collagen in the skin. Its use reduces the severity of wounds caused by diabetes. Medical research has shown that if zinc is used in adequate amounts daily, it is also beneficial for eye health. The use of zinc is considered useful for the treatment of acne. Some medical experts say that zinc deficiency can worsen diabetes.
In addition, people who regularly consume zinc have lower blood sugar levels than those who do not consume zinc. Zinc consumption also proves to be an elixir for women facing diabetes during pregnancy.
If zinc is not present in the human body in adequate amounts, fatigue is felt all the time, and zinc deficiency during pregnancy is likely to harm the fetus.
In addition, due to zinc deficiency, hunger does not occur, resulting in physical weakness. The use of zinc for women during breastfeeding is beneficial for mental and physical health. As a result of zinc deficiency in men, prostate gland-related disorders are faced early. A recent study by “The Age-Related Eye Disease Study” has found that food supplements based on vitamin C, beta-carotene, vitamin E, zinc (zinc), omega-3 and copper provide protection against many eye diseases, especially macular degeneration.
If zinc deficiency becomes chronic, the signs of aging begin to appear prematurely. This element is also found in patients with sinusitis. Zinc deficiency also causes diarrhea, lethargy, and depression. During the period of male menopause, which is called andropause, the use of zinc helps in maintaining normal testosterone hormone levels.
Natural sources of zinc
Sources of zinc include meat, liver, chicken, fish, salmon, grains, beans, and nuts.
Apart from this, shellfish is an important source of vitamin B12, but it also contains significant amounts of zinc, copper and iron. Meat, especially goat, is rich in zinc and vitamin B12. Pumpkin seed oil contains compounds that inhibit the growth of prostate gland cells. Cashews are a very tasty fruit, which, in addition to many useful ingredients, also contains zinc.
Watermelon seeds are usually thrown away, but did you know that watermelon seeds contain significant amounts of zinc? Wash watermelon seeds, dry them in the sun and add them to your diet. Garlic contains zinc, vitamin A, vitamin B and vitamin C, as well as calcium, magnesium, iodine, iron and potassium. Keep in mind that garlic has a warming effect, so it should be used in limited quantities during the summer season.
Egg yolk is a rich source of zinc.
The RDA (Recommended Dietary Allowance) has recommended the daily intake of zinc, according to which it is 12 to 15 mg for men, 10 to 12 mg for women, and 12 to 15 mg for pregnant and lactating women. According to experts, a daily intake of 40 mg of zinc is considered safe and this amount does not immediately show any adverse effects. However, the needs of each individual are different and since the general public in our country is reluctant to get lab tests done, it is better not to exceed the recommended dose of the RDA.