The best thing about leading a healthy lifestyle is the fact that it makes you healthier overall. One of the most vital aspects of leading a healthy lifestyle is consuming vegetables.
Vegetables have different disease-fighting compounds and antioxidants which are difficult to get from other places.
Plant chemicals by the name phytochemicals might lower inflammation while others make a regulation of the rate the cells reproduce, eliminate old cells and maintain the DNA.
Also, vegetables are a principal dietary source of nitrates which occur naturally. They come with many health benefits; this includes the health of your vision.
Consuming More Leafy Greens Might Reduce the Risk of Glaucoma
The main cause of blindness for individuals over 60 is glaucoma. According to estimation, around 3 million Americans have glaucoma, but only half of these people are aware that they have glaucoma.
When it is in early stages,this condition has no symptoms. However, it progresses slowly until you start to notice the vision loss.
When this happens it might be too late therefore prevention is the best strategy. Damage to the optic nerve leads to glaucoma, often because of abnormal high eye pressure.
Another thing that plays a role here is the impaired blood flow, and for that, you can use veggies. Great source of nitrates are the green leafy vegetables, in the body, the nitrates convert into nitric oxide.
The nitric oxide aids to dilate and relax the blood vessels, lower the blood pressure and improve the blood flow. To reduce the glaucoma risk, you need to add more veggies rich in nitrate in your usual diet.
Researchers analyzed data from around 100,000 American adults. According to the analysis, those who consumed more nitrate (from spinach and leafy green vegetables) had around 21 % lower risk of obtaining open-angle glaucoma in comparison to those who ate only a little.
How Much Nitrate You Should Consume on Daily Basis?
On a daily basis, you need to consume at least one serving of food rich in nitrate to boost your eyesight.
10 Best Sources of Natural Nitrates for Better Eyes
1. Collard Greens
They are abundant in zeaxanthin and lutein; these are plant pigments which can aid stop the development of cataracts and macular degeneration.
Carrots contain beta-carotene which is the precursor of the vitamin A. This aids to absorb the light energy in the eye and adjust to a night light. You should aim to consume one carrot on a daily basis.
If you want to improve your eyesight, broccoli must be first on your shopping list. It contains zeaxanthin, lutein, beta-carotene and it is high in vitamin C.
This is the ideal combination of nutrients for the health of your eyes.
The spinach is the same as broccoli it is rich in lutein and zeaxanthin, meaning spinach helps to reduce the risk of obtaining cataracts and macular degeneration.
The lutein protects your eye by making pigments in the macula which filters out the blue light waves which are harmful to your eyes.
With more pigments the eye has, the less likely is for you to develop macular degeneration related to age. According to US National Eye Institute, both pigments protect against blindness related to age.
You should opt to consume it every other day, consume around 100 grams. You can consume it steamed with main meals or add it raw to your usual salad.
When it comes to the promotion of the health of your eyes, celery is good for your eyes since it’s abundant in vitamin A. This vitamin has an important role in the functioning of the visual system.
For instance, it assists regarding the health of the tissues in the eyes. These particular tissues are the one that interpret the visual info sent to the brain for the eyes to see images clearly.
Also, celery protects from blue light, UV light and protects the retina. This food is beneficial for those who have concerns about their family history of eye disease.
In fact, just one stalk of celery is 10 percent of the daily recommended allowance of the vitamin A. Therefore add celery in your usual diet and enjoy the many benefits. To obtain the maximum benefits juice it or consume it raw.
Kale is a great source of the many minerals and vitamins necessary for your body. It contains vitamin B6, vitamin C, vitamin A, dietary fiber, potassium, copper, manganese and beta-carotene.
One cup of kale contains around 88.8 % of vitamin C; this vitamin is crucial for your health because your body is not capable of storing it.
Also, it is rich in vitamin A. The combination of beta-carotene, and all vitamins aids to protect the eye from cataracts.
This vegetable is abundant with beta-carotene. Cabbage is good especially for older people because it helps delay the formation of cataract, prevents macular degeneration and boosts the health of the eyes.
8. Green Beans
Make sure to include green beans in your diet, since they have specific carotenoids which can stop macular degeneration.
Beets contain zeaxanthin and lutein which is the perfect combination of your eyes; it supports the retinal and macular health.
Radish is a great source of vitamin A which boosts the eyesight. If you do not consume this vitamin for a long time, the photoreceptors in your eyes will begin to deteriorate.
Instead of taking multivitamins, consume radish since it is the best source when it comes to vitamin A. Also, it contains other nutrients which are great for your eyes.
The radish contains vitamin E, A, and E which aid to lower the chances of eye disease such as cataract and macular generation.
Macular degeneration is when the central area of the retina breaks downs which causes blurred vision. Cataracts occurs when there is a creation of thin layer over the leans which leads to foggy vision.
Different Way to Consume Vegetables – Juicing
In case you are not someone who likes vegetables, you can still enjoy all the benefits and include vegetables in your diet it is very simple, just juice them.
- Ginger ½ inch
- Pears – 2 of medium size
- Lime – 1 of medium size
- Spinach – 1 cup
- Cucumber – ¼
- Cilantro – 1 cup
How to Prepare It
Firstly, you need to remove the rind of the lime. In case you decide to leave it, make sure that the lime is organic.
Second, put all the ingredients in the juicer, juice them all, stir well and enjoy.
What Else To Consume for Vision Health?
These vegetables above mentioned are important when it comes to vision health. However, there is more than that.
In order to maintain and protect the health of your eyes make sure to include foods in your diet like black currants, eggs yolks and Alaskan salmon that is wild-caught.