10 FOODS TO IMPROVE AND PROTECT YOUR EYE SIGHT

 We’ve all heard the old wives’ tale that eating carrots can help us see in the dark but nutrition research has proved that vitamins in the ­vegetable really do improve night vision.

But eating your way to better eyesight isn’t only about munching more root veg. A raft of recent research has found several other key vitamins and minerals are just as essential.

Francesca Marchetti, a leading optometrist from the eye care advisory panel WINK, says: “Nutrients such as vitamins A, C and E, omega-3 fats and lutein are vital for better vision.

“Eye problems such as cataracts, glaucoma and macular degeneration are all affected by our diet.

“A little more fish, nuts, fruit and vegetables in your meals could dramatically reduce your eye disease risk in the future.”

Yet as nutritionist Dr Emma ­Derbyshire points out: “Research shows our intakes of oily fish, the main source of omega-3 fats, fall short of recommended guidelines while leafy green vegetables are under-consumed, meaning nutrients such as lutein are lacking from diets.

“We all need to be finding ways to include more of these foods in our diets or think about taking a ­supplement to improve levels.”

These super foods will help keep your peepers healthy:

Carrot
Why? It is a vegetable that is rich in vitamin A and Carotene which improves eyes sight to make the eyes see clearly. Eating more of carrots may not necessarily improve the current condition of the eyes, but it performs major functions in protecting it from further damage.

How much? Aim for one carrot a day or a helping of sweet potato, pumpkin or butternut squash. Try cooking them with a little olive oil, as studies have found this helps break down the vegetables’ thick cell walls and makes it easier for the body to absorb the nutrients.

Spinach
Why? This – along with other leafy greens such as broccoli and kale – is packed with zeaxanthin and lutein, which lower the risk of developing macular degeneration and cataracts.
Lutein protects the eye by forming pigments in the macula that filter out harmful blue light waves, which can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to age-related macular degeneration.
The US National Eye Institute, in Maryland, found boosting levels of both pigments protected against age-related blindness.
How much? Eat a 100g serving every other day. Have it raw in salads or steamed with hot meals.

Oranges
Why? These are full of vitamin C. One study found women who took a vitamin C supplement for 10 years or more experienced a 64% cut in the risk of developing cataracts.

How much? One a day, with plenty of other C-rich fruit and veg such as tomatoes and red peppers.

Dark berries
Why? They are linked to better night vision. Bilberries were eaten by Second World War pilots to sharpen their sight for night missions. Lab studies have since found dark berries such as ­bilberries and blackberries are rich in anthocyanins, which prevent and slow blindness caused by macular degeneration and cataracts. The berries also help strengthen the capillaries that deliver blood and nutrients to the eye.

How much? Sprinkle a handful on your breakfast cereal daily or add to a fruit smoothie in the mornings.

Oily fish
Why? Fresh Tuna, Salmon, Sardines, Anchovies, Herrings, Mackerel and trout are extremely rich in ­docosahexaenoic acid – a fatty acid found in your retina. Low levels of the acid have been linked to dry-eye ­conditions. A study by the US National Eye Institute found that omega-3 fatty acids helped to protect adults from both age-related macular degeneration and dry-eye syndrome. This is probably because Omega-3 helps to reduce the inflammation that can lead to dry eyes.

How much? Two servings a week are recommended to maintain healthy eyesight.

Beef
Why? Red meat is rich in important eye health booster zinc. This mineral helps release vitamin A from the liver so that it can be used in eye tissues.
A zinc deficiency can cause macula ­deterioration of the centre of the retina, which can lead to sight loss.
How much? A portion of lean meat twice a week

Almonds
Why? These nuts are filled with vitamin E, which research shows may protect the eyes from free radical damage. This means it helps protect cells in the body from ­oxidiation, which may slow the ­progression of cataracts caused by UV exposure and decrease age-related macular degeneration.

How much? Sprinkle a handful of chopped almonds on your cereal or eat whole ones as a snack.

Eggs
Why? Egg yolk is very good source of lutein, Zinc, vitamin E and Zeaxanthin which helps in reducing macular degeneration risk, thereby protecting your eyes from ageing or losing its function. Consumption of eggs is generally good for the body system, now we know it is good for the eyesight as well. There are also some spices you can add to your food while cooking that can improve and protect your eye sight such as onion and garlic.

How much? At least once or twice a Day

11 Habits That Are Ruining Your Eyes

1. Staring at your smartphone.
Straining to read the tiny text on your cell phone may be the reason your eyes hurt day after day — especially if you're doing this for hours on end. It could also lead to blurred vision, dry eyes, dizziness, and nausea.
Put down your phone every 20 minutes to give your eyes a break. Or, even better, make the font on your phone bigger so your eyes aren't working over time to read that tiny Facebook post.

2. Watching TV at night.
In fact, looking at any type of screen right before bed in the dark, including your cell phone, e-reader, television, and computer, is bad for you. The levels of light are changing rapidly, so your eyes have to work hard to process the changes, which can lead to eyestrain, pain, headaches, dry eye, and redness. Even worse? It can mess with your sleep schedule, too.

On the flip side, reading in a dim light isn't advised either. Although there isn't a lot of evidence that says it's bad for your eyesight, it does strain your eyes, which can make them more tired and red, or lead to pain and discomfort. So turn on that lamp on the nightstand if you're trying to finish off a few chapters before bedtime.

3. Sleeping in contacts.
We get it — it's late and you're tired. But that's no excuse for not taking your contacts out. Not only does it increase your risk of an infection, but it could lead to permanent damage. According to the Centers for Disease Control and Prevention, nearly one million Americans visit the eye doctor each year with infections related to wearing contacts. Bonus tip: When you take them out at night, make sure your hands are clean and you use extra contact solution.

4. Rubbing your eyes.
As tempting as it may be, it's a big no-no. Rubbing them too hard can break the blood vessels under the eyelids. So to soothe irritated eyes, try a cold compress instead.

5. Overusing eyedrops.
While they temporarily alleviate dry eyes, using them too often could actually irritate your eyes over time. The American Academy of Ophthalmology (AAO) warns that nonprescription eyedrops don't actually improve the health of your eye, they just make your eyes appear less red. They recommend using eyedrops for only a short period of time.

If you're using prescription eyedrops, be sure to follow your doctor's instructions, and stop using them immediately if they cause irritation, an eye rash, or any other negative side effect.

6. Not eating a well-balanced diet.
Yes — diet and nutrition matter. In fact, some fruits and vegetables are crucial for optimum eye health, especially ones with vitamins C and E, zinc, and omega-3 fatty acids. The AAO suggests adding citrus fruits, vegetables oils, nuts, whole grains, leafy greens, and fish to your meals as much as possible.

Even more important? Water. Staying hydrated is key for tear production and keeping eyes well-lubricated. Also, make sure to skip foods high in sodium, which can dehydrate your body.

7. Not using safety goggles.
According to the AAO, almost 45% of eye injuries happen at home. And the most common risks are being exposed to chemicals in cleaning products (household products cause 125,000 injuries each year), hot grease and oil splatters during cooking, home improvement projects involving nails, mowing the lawn, and using hot styling tools near the eyes. So yes, you may look silly wearing those safety goggles, but it's a really good idea when working on a home improvement project.

8. Misusing eye makeup.
Anything you put near your eye is a potential risk. And yes, this includes your mascara, eyeliner, eye shadow, and eye creams. So make sure to apply makeup far away from your lash line so you don't block the oil glands of your lids — a buildup here can cause infections. Also, throw away your eye makeup after three months. Bacteria loves to grow in dark, damp places, so your mascara could be a breeding ground to some nasty infections.

9. Not getting enough sleep.
Sleep deprivation can lead to a number of problems, including weight gain, depression, and decreased immune function. Moreover, a lack of sleep is also hurting your eyes (some symptoms include twitching, dry eyes, blurry vision, and pain). Be sure to get a minimum of seven hours a night and remember, put down that smartphone before bed.

10. Not wearing your glasses (or sunglasses).
Excessive squinting can lead to eyestrain, which can then lead to pain. Thankfully there's a simple solution: Wear your glasses!

And when you're outside, use those stylish sunnies hiding at the bottom of your bag. They help block harmful UV rays that could hurt your eyes over time. Have photophobia or light sensitivity? Sunglasses can help minimize the effects of bright lights, including headaches, blurred vision, or red eye.

11. Not visiting the eye doctor regularly
Not only can your doctor detect serious eye issues (think glaucoma) that don't have symptoms, but they can also see signs of other illnesses (such as diabetes and high blood pressure) just by peaking into your eye.

On top of that, your vision probably isn't as good as you think. If you're squinting for every day tasks you could be putting yourself and others at risk. For one thing, updating your prescription can help lower the number of preventable car accidents each year.

The Doctor You Need to See Every Year

 Just because you have 20/20 vision doesn't mean you should skip a visit to the eye doctor. "Checking your eyes annually is not just about your vision; it's about your overall health," says Marc Weinstein, optometrist and co-founder of 39DollarGlasses.com. As cheesy as it sounds, eyes are not only your windows to the world, but eyes are the windows into your body. So make sure to check in with your optometrist once a year. Here's why:

Doctors can detect early signs of serious diseases in the back of the eye.
Evidence of high blood pressure and diabetes can both show up when eyes are dilated, way before you start to have significant symptoms, says Weinstein. And because the back of the eye is the optic nerve, which is an extension of the neurological system, some neurological diseases (like optic neuritis, idiopathic intracranial hypertension, and even aneurysms) can show up, too.

If you've had corrective eye surgery, you're at a higher risk for retinal detachment.
Once your eyes are fixed, getting an eye exam is probably no longer at the top of your priority list. But the chances of you getting retinal detachment increases after surgery, and you want to get a diagnosis as early as possible to save your vision. You also have a much higher risk for developing myopia (nearsightedness) earlier than people without any eye issues.

Your vision might not be as good as you think.
Never needed glasses? That could change over time and it's important you find out when. "If you aren't seeing well, you're not performing daily tasks in an optimal way," says Weinstein. This means your driving, reading, and computer use could suffer, and even become dangerous. The Centers for Disease Control and Prevention recommends that adult drivers visit the eye doctor once a year to lower the number of preventable car accidents.

Some eye conditions are irreversible if caught too late.
"A lot of eye conditions can be treated, but if you wait too long it's much more difficult to reverse the damage," explains Weinstein. Since there are no symptoms in the early stages, glaucoma is especially hard to catch. However, if you have your eye pressure checked once a year, you can detect it early, before it leads to serious side effects such as blindness. Cataracts is another eye disease that can be detected early during exams. "An annual eye exam is really important for someone who cares about their health — both the visual part and the medical part," says Weinstein.