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| Healthy foods for eye health |
Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy,
and may help reduce your risk of developing eye conditions. Serious eye
conditions may be avoided if you include foods that contain a range of
vitamins, nutrients, and minerals, known as antioxidants. Eye conditions that
you may be able to prevent with a healthy diet include:
Why is Nutrition Important for Good Eye Health?
According to some experts and ophthalmologists, certain food items improve overall eye health while some foods help reduce the risk some certain eye-related diseases. Consuming a daily diet of
low fat and rich in fruits, vegetables, and whole grains not only helps promote
good eye health but also aids in keeping your heart healthy.
This is not highly surprising, as the eyes rely on tiny arteries for nutrition, and so does the heart which relies on larger arteries. Thus, keeping these arteries healthy, and feeding them with nutrients from rich, fibrous foods promotes good eye health.
Several common foods in Nigeria can contribute to better eye health. These foods are rich in essential nutrients that support good vision.
Here are some Nigerian foods that support and contribute to better eye health
1. Carrots
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| Carrot |
Carrots are a well-known source of beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for maintaining good vision, especially in low-light conditions. Also, sweet potatoes are very rich in Vitamin A.
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| Eggs |
3. Spinach
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| Spinach leaf |
Leafy greens like spinach contain lutein and zeaxanthin,
antioxidants that help protect the eyes from harmful light and reduce the risk
of age-related macular degeneration.
4. Peppers (Tatashe)
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| Pepper |
Red and orange peppers are rich in vitamin C, which may
reduce the risk of cataracts and slow the progression of age-related macular
degeneration.
5. Palm Oil
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| Palm oil |
Palm oil is a source of vitamin E, which is an antioxidant that
can help protect the eyes from oxidative damage.
6. Fish
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| Fish |
Fatty fish like mackerel and sardines provide omega-3 fatty acids,
which are beneficial for eye health and may reduce the risk of dry eyes.
7. Oranges
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| Orange |
Oranges and other citrus fruits contain vitamin C, which can lower
the risk of cataracts and support overall eye health.
8. Groundnuts
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| Groudnut |
Groundnuts are a source of vitamin E and zinc, both of which are
associated with a lower risk of age-related eye conditions. Also, walnuts and
cashew nuts can be found in this category.
10. Waterleaf
This leafy green vegetable is rich in vitamins and minerals,
including vitamin A, which is essential for maintaining good vision.
11. Pawpaw
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| Pawpaw |
Pawpaw is a good source of vitamin C and beta-carotene, both of
which are beneficial for eye health.
12. Vegetable Soup/sauce
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| Sauce |
The sauce is one of the best combos and popular
Nigerian dishes often include vegetables and leafy greens that can contribute to
better eye health.
Tips To Help Your Eyesight
- Visit your eye doctor regularly
- Stop Smoking
- Limit screen time
- Rest your eyes
- Exercise
- Sleep
- Healthy diet
- Stay active
- Care for contact lenses properly
- Stay hydrated
- Adjust the lighting
- Avoid eye injuries