some more food for to protect health of your eyes
fish
milk
egg
leafy vegetables like totakoora

carbohydrates i.e. simple carbs and products made from them have been shown to play a role in age related vision loss macular degeneration

Jayen wrote:
[quote]Neetu you are doing a wonderful job thanks for all the tips you have been giving keep it up.[/quote]

thanks jayen.....

:woohoo: :woohoo: :woohoo:

The eye is the most important organ for seeing the world that surrounds us. It is used in everything we do from reading a book and watching television to admiring the beauty of a flower or a loved one.

Eyesight is a very precious sense, so it's understandable that many people fear sudden loss or gradual loss of vision. Can you imagine losing your eyesight? The thought alone is a horrible one. As we approach old age it's a thought that leaves an impression on our minds more and more.

The fact is, nobody is guaranteed perfect vision forever, but saying that there are things you can do to protect your eyesight and keep your eyes healthy. One of them is to do eye exercises, but in this article we'll be looking at foods and vitamins to improve eyesight.

To ensure your eyesight is in optimum condition you need to consume these foods and vitamins.

Vitamin A - Vitamin A also known as retinol, occurs naturally in animals. This Vitamin keeps the skin healthy and helps produce mucous secretions to build resistance to infection. If you don't consume enough vitamin A you can end up with a condition known as Nyctalopia (Night Blindness). Night blindness is the inability to of the eye to adapt to dim light, sufferers can see in the day, but have trouble seeing in the dark or faint light.

People who don't consume enough Vitamin A may also go on to develop a condition called Xerophthalmia (Greek for dry eyes). This condition makes the surface of the eye become dry and likely to develop infection.

Vitamin A - Vitamin A can be found in plants with carotenes, the body converts these into Vitamin A. Carotenes can be found in carrots, cabbage and lettuce. Vitamin A can also be found in green and yellow vegetables, butter, eggs, fish liver oils, liver, milk and sweet potatoes.

Another good Vitamin to improve eyesight is a Vitamin called B2

Vitamin B2 - Vitamin B2. Vitamin B2 is also known as Riboflavin. It is needed for growth and for healthy skin and eyes. Vitamin B2 can be found in the following foods. Green vegetables, poultry, fish, liver, cheese and milk.

The last of the Vitamins to improve eyesight will be looking is called Niacin

Niacin - Niacin is also known as nicotinic acid. This Vitamin is essential for for growth and for health tissues. Without Niacin, Riboflavin cannot function properly so in that respect it is quite essential. Niacin can be found in liver, yeast, lean meat, whole-grain and enriched breads and cereals.

As you can see, consuming foods and vitamins to improve your eyesight is not difficult. The vitamins a re found in common foods and sometimes you can get all of these vitamins from one single food i.e. liver appears in all the lists for the 3 different vitamins.

Let just quickly recap the 3 Vitamins.

Vitamin A is also known as Retinol, it stops you from getting Night Blindness and Xerophthalmia.

Vitamin B2 is also known as Riboflavin and it is essential for health eyes.

Niacin is also known as nictonic acid, and without it Vitamin B2 cannot function properly.

Vitamin A for Better Eyesight

As young children, our moms insisted that we eat our veggies whether we liked them or not. As adults, we incorporate the same standards when it comes to serving nutritious food to our kids. The one area which plagues many of us is poor eyesight. In fact, you may be one of several million people reading this with eyeglasses. Vitamin A for better eyesight is important for anyone who is trying to achieve a healthier lifestyle.

Also known as retinal, Vitamin A promotes better eyesight. It also aids in the prevention of different types of eye conditions, including macular degeneration, cataracts, and glaucoma. Found in foods such as eggs, dairy products, fish oils, and vegetables – specifically carrots, vitamin A is a necessary component which produces beta-carotene in the body.

Poor vision can be debilitating, especially as we become older. Although there have been technological advances such as Lasik surgery, the inability to focus, read, or even drive can have an adverse affect on how we live our daily lives.

Vitamin A
Vitamin A

In addition, lack of vitamin A can cause other problems such as dry eyes and night blindness. Let’s face it; whether you wear eyeglasses or contact lenses, having poor vision limits your capacity to enjoy those things in life which give you the most pleasure.

To get your essential vitamin A, you can also consume fruits and vegetables that are yellow, green, and orange in color. For example, carrots, sweet potatoes, leafy green vegetables, broccoli, and cantaloupe are all excellent as part of your dietary regimen. They all contain carotenoids which, when digested, are converted into vitamin A. Oh, and don’t forget the spinach!

Studies have shown that eating one carrot a day contains twice the RDA of vitamin A. Perhaps you take veggies to work for snacking or lunch, or you include a myriad of vegetables for dinner. If you do, good for you! You are promoting good eye health - not just for you but for your family as well.

Here’s a little recipe you might wish to try in the morning. Take two carrots and an apple, cut them in small chunks and place them in your blender. The result is a vitamin-enriched drink that is not only great as a breakfast treat, but can also be utilized throughout your day. Your kids will love it, too!

Hindsight is 20/20 (pardon the pun!), and our grandmothers and mothers were right to insist we eat our veggies. Today, we impart the same knowledge about healthy foods that we learned from them. Children, who are especially lacking in daily doses of vitamins today, can benefit greatly from our experience.

Vitamin A for better eyesight is a proven fact. So add the veggies to the dinner menu, prepare them as snack drinks, and include them in your kids’ lunchboxes. The eyes are the windows to the world, as they say; therefore, now is the time to do whatever you can to keep your eyes as healthy as possible so that you and your kids can enjoy the wonders of the world together.

C for Yourself: The Best Vitamins for Eyes

Vitamins for Eyes - If you are concerned about aging eyes, chances are you're aware of the important roles beta-carotene, lutein, the tongue-twistingly named zeaxanthin, bilberry, ginkgo, selenium, and zinc can play in maintaining good vision. Chances are, however, the nutrient you know the best is the one you need the most, vitamin C.

Every tissue in the human body has to have vitamin C. Different tissues respond to vitamin C deficiencies in different ways. Arteries make plaques out of oxidized cholesterol when vitamin C is deficient, but veins don't. Bone is largely unaffected by vitamin C deficiency but the eyes suffer severe damage.

The eyes deteriorate when diet and supplementation fail to provide enough vitamins for the eyes, especially vitamin C. One indication of just how important this most basic of the vitamins for eyes is the concentration of vitamin C in the vitreous humor, the colorless liquid in the eyeball. Vitamin C is about twenty-five times more abundant in vitreous humor than it is in the bloodstream.

The antioxidant potency of vitamin C, the most frequently overlooked of the vitamins for eyes, prevents crystallization of the lens. It stops the accumulation of materials that cloud the lens and form cataracts. Vitamin C deserves an especially prominent place on any list of vitamins for eyes among people who take blood thinners.

By the time your doctor has put you on Coumadin for heart disease, you've almost certainly suffered considerable damage to your arteries from atherosclerosis. The accumulation of calcified, cholesterol plaques is worse when there is a deficiency of vitamin C.

Weakened blood vessels tend to leak, and thinning the blood makes them leak even more. The effects of vitamin C deficiency are especially severe in the eye, where the combination of insufficient vitamins for eyes and Coumadin can lead to severe problems in circulation, retinopathy, and macular degeneration. Let?s take a closer look at how vitamin C supplementation can help specific eye problems.

Vitamin A, C, E For Eye Health
Vitamin A. C. E. - Best Nutrition For Eye Health

What does the A.C.E. stand for? Vitamins A, Vitamin C, and Vitamin E. These three vitamins are some of the best for your eyesight. Besides these, Bioflavonoids are also excellent for your eyes.

Vitamin A for Eye Sight Health

One of the leading causes of night blindness is vitamin A deficiency. Getting enough vitamin A can help prevent night blindness. Vitamin A can also prevent cataracts from forming. So what type of foods has a lot of vitamin A?

You can get vitamin A from two types of foods: animal products and plant products. Here are some foods high in vitamin A:

* Carrots
* Yam
* Red bell peppers
* Liver
* Cantaloupe

Carrots are an especially excellent source of vitamin A. One average size carrot contains twice the daily-recommended amount of vitamin A! You just can’t beat that (well, a tablespoon of cod liver oil has a little more). Carrots are also delicious to eat, either raw, in a salad, or cooked.

Lutein and Zeaxanthin are carotenes that are often found together in food, and they reduce your risk for macular degeneration. These two carotene often appear together in fruits and vegetables. Green, leafy veggies are the best sources of Lutein and Zeaxanthin. Spinach, for example, is an excellent source for Lutein and Zeaxanthin.

If you drink or smoke, you should take extra vitamin A. Drinking alcohol depletes the vitamin A already in your body, and smoking prevents your body from absorbing vitamin A. More reasons to quit smoking and drinking.
Vitamin C and Eye Health

Next in line is vitamin C, another antioxidant crucial for your eyes health. Antioxidants get rid of the free radicals that can damage your body and eyes. Here’s why you should be getting more of vitamin C:

* Vitamin C reduces your risk for macular degeneration.
* Studies have shown that vitamin C can reduce the risk of cataracts, just like vitamin A.
* Vitamin C may also prevent glaucoma. Studies have show vitamin A reduces pressure in glaucoma patients’ eyes.

Again, if you smoke or drink, you’ll have less vitamin C in your body, so you should try to take in more vitamin C.

Most people already know that oranges are rich in vitamin C. What are some other foods rich in vitamin C? Green, leafy vegetables, citrus fruits, and peppers contain a lot of vitamin C. Here are some foods high in vitamin C:

* Red bell peppers (280mg per serving)
* Broccoli (93mg per serving)
* Oranges (53mg per serving)
* Grapefruit (34mg per serving)
* Mango (30mg per serving)
* Strawberries (57mg per serving)
* Raspberries (25mg per serving)

You should know that our bodies can’t make its own vitamin C, so it has to get it from the foods you eat, and you should also know that vitamin C can’t be stored for very long in your body either. So you should make sure you get enough vitamin C everyday. The recommend daily intake of vitamin C is 60 milligrams.

You can see from the list above that red peppers has by far the most vitamin C, even more than the famous orange! Eating one orange will just about cover you for your daily requirement of vitamin C.
Vitamin E & Eye Health

Vitamin E is the third antioxidant in the trio. Like vitamins A and C, vitamin E also helps prevent cataracts, and macular degeneration.

Nuts are the best sources for vitamin E. Here’s a quick list of nuts that are high in vitamin E:

* Peanuts
* Almonds
* Sunflower seeds
* Hazelnuts

So if you like munching on nuts, you’re probably getting a good amount of vitamin E for your eyes, and the rest of your body.

Another important mineral for your eye health is zinc. Zinc is the most abundant mineral found in your eye, and it’s very important for proper visual function. Combined with A.C.E, studies have shown that zinc also reduces your risk for diseases such as macular degeneration and cataracts. Soy beans, sunflower seeds, and pumpkin seeds are high in zinc.

Vitamin E and Minerals:
Eye Nutrition from Nuts


Nuts and seeds are tasty snacks. They also are excellent sources of vitamin E and minerals such as zinc that help keep your eyes healthy and may decrease your risk of cataracts and age-related macular degeneration.
What Is Vitamin E?

Vitamin E is a powerful antioxidant that helps protect membranes of cells throughout the body against damage caused by metabolic by-products called free radicals. Harmful free radicals in the body also can result from exposure to environmental pollutants, including cigarette smoke.

The term "vitamin E" describes not just one substance, but a group of eight compounds called tocopherols and tocotrienols. Alpha-tocopherol is the most active form of vitamin E.

Natural forms of vitamin E are designated with a "d-" prefix (d-alpha-tocopherol, for example); synthetic vitamin E has a "dl-" prefix (dl-alpha-tocopherol). Natural vitamin E (the "d" forms) is more beneficial for your eyes and body than synthetic ("dl") vitamin E.
Eye Benefits of Vitamin E

Some studies suggest that E helps to possibly prevent cataracts, and it might be yet another factor in preventing macular degeneration (AMD).

In the Age-Related Eye Disease Study (AREDS) involving nearly 5,000 people, researchers found a 25 percent lower risk of developing advanced stages of AMD when a nutritional formula including vitamin E was taken. The AREDS supplement included 400 International Units (IU) of vitamin E, as well as high levels of vitamin A (as beta-carotene), vitamin C and zinc.

Almonds and other nuts are excellent sources of natural vitamin E.

Based on AREDS and other nutritional studies, many eye doctors recommend that their patients supplement their diet with a daily multivitamin that contains up to 400 IU of vitamin E in combination with other antioxidants as part of their preventative eye care.

Some studies suggest vitamin E also may play a role in preventing cataracts:

* In a large, long-term study of more than 3,000 adults (ages 43 to 86) in Wisconsin, five-year risk for cataracts was 60 percent lower among people who reported using multivitamins or any supplement containing vitamin E or vitamin C for more than 10 years, compared with nonusers.
* In a 2008 study that evaluated the dietary intake of more than 35,000 female health professionals, women whose diets (including supplements) had the highest levels of lutein and vitamin E had a lower relative risk of cataracts than women whose diets were in the lowest 20 percent for levels of these nutrients.

However, other studies provide conflicting findings and some eye doctors say more research is required before a clear conclusion can be reached.
Vitamin E Foods

How much vitamin E do you need? The U.S. Recommended Daily Allowance (RDA) for adults and children of ages 14 or older is 15 mg per day — the equivalent of 22.5 IU. For women who are breastfeeding, the RDA is 19 mg (28.5 IU). As is true with vitamins A and C, if you smoke, you should plan to consume extra vitamin E.

Sunflower seeds and nuts are among your best sources of vitamin E. Here's a sampling of foods that are high in E:
Vitamin E Foods Food Serving d-alpha-tocopherol (IU)
Cereal, Whole Grain TOTAL 3/4 cup 20.2
Sunflower seeds 1/4 cup 12.5
Almonds 1 ounce (24 nuts) 11.1
Spinach, frozen (boiled; drained) 1 cup 10.1
Hazelnuts 1 ounce 6.4
Mixed nuts (with peanuts) 1 ounce 4.6
Avocado (California) 1 medium 4.0
Peanuts (dry roasted) 1 ounce (28 nuts) 3.3
Source: USDA National Nutrient Database for Standard Reference, Release 22
Vitamin E Side Effects

Because vitamin E is a fat-soluble vitamin, it can accumulate in the body and potentially cause unwanted side effects if ingested in high quantities.

For safety, the tolerable upper intake level of natural vitamin E (d-alpha-tocopherol) for adults is 1,500 IU. (The tolerable upper intake level for vitamins is established by the Institute of Medicine within the U.S. National Academy of Sciences.)

If ingested in very high doses, vitamin E can interfere with the body's blood clotting ability, posing a risk to people taking blood thinners for certain health conditions.
Minerals That Help Your Body Absorb Antioxidants
Oysters contain selenium and zinc, both of which are good for your eyes.
The selenium and zinc in oysters are good for your eyes.

Your eyes can use some minerals as well. Important minerals for your eyes include zinc and selenium.

Zinc helps your body absorb vitamin A and also helps many antioxidant enzymes in your body reduce the number of free radicals. Zinc has been shown to protect against macular degeneration and night blindness.

Good food sources of zinc include oysters and other seafood, beef, eggs, black-eyed peas, tofu and wheat germ.

However, avoid taking high doses of zinc (beyond 100 mg daily) without first consulting a physician. While zinc is vital to our health in moderation, higher doses have been associated with adverse effects such as reduced immune function.

Selenium is a mineral that helps your body to absorb vitamin E. Good food sources of selenium include Brazil nuts, oysters and other seafood.

Very useful information given. Thanks for sharing this information.

very useful information thank you nethu. you gave me a great interesting things about eyes and the food for healthy eyes.