Eye protection is one of the most important safety issues we address which is why we offer extensive information and products for home and work. This article is not just about eyewear, it is also about how to protect your eyes from the inside out and what conditions can affect your vision.
Nutrition – 10 Foods For Eye Protection and Health
Eating a balanced diet is one of the best ways to keep your eyes healthy and happy. Not only does it provide you with the essential nutrients your eyes need, but also it helps reduce inflammation in the eye over time. To ensure you are getting all of the key macronutrients your eyes need, make sure to include fish, nuts, fruits and vegetables.
1. Fish
Fish is a good source of omega-3 fatty acids, which are essential for eye health. Salmon, mackerel, tuna, and sardines are rich in omega-3s and also contain vitamin A, which helps maintain vision.
Green leafy vegetables like kale and spinach are packed with carotenoids which can help improve eye health. citrus fruits such as oranges and grapefruits contain vitamin C, which is important for healthy eyesight. Additionally, citrus fruits are a good source of vitamin E and beta- carotene, both of which help maintain night vision. Other eye-healthy foods include carrots, sweet potatoes, spinach, avocado, tomato sauce, and spinach omelets.
2. Eggs
Eggs are a great source of lutein, a vitamin that has been shown to help protect the eyes from sun damage and other sources of eye stress. Lutein helps provide antioxidant protection to eye cells, thereby helping maintain vision and eye health. In addition to lutein, eggs also contain vitamin A, which is a vital nutrient for eye health. This vitamin is essential for the retina- a layer in the eye- to function properly. Other vitamins and minerals in eggs, such as zeaxanthin, zinc, selenium, and omega-3 fatty acids, can also help protect against age-related macular degeneration diseases, and those rich nutrients are very effective in supporting eye health.
3. Nuts and legumes
Nuts and legumes are a good source of vitamins and minerals that can help protect your eyes from damage. Vitamin A is essential for the eye to convert light into signals that are necessary for good vision. Legumes, such as lentils, chickpeas, and beans, are rich in vitamin A. They also contain zinc which can help reduce the risk of age-related eye diseases.
By eating a variety of nuts and legumes, you can ensure you get a wide range of vitamins and minerals to benefit your eyesight throughout your lifetime
4. Seeds
Seeds are a rich source of vitamins and minerals essential for eye health. They are a good source of vitamin E, zinc, lutein, zeaxanthin, beta-carotene, and omega-3 fatty acids. In addition to containing many of these nutrients, seeds are also high in protein and macronutrients. These make them a valuable addition to a healthy eye-care regime.
They are a good choice for eye health due to their high levels of vitamin E and omega-3 fatty acids, which have antioxidant properties that help protect the eyes from free radical damage. Seeds are also a good option for eye health because they are easily incorporated into a varied diet. Adding seeds to your daily meals can help improve vision and reduce the risk of age-related eye diseases.
5. Citrus fruits
Citrus fruits are a good source of vitamin C, which is essential for eye health. In addition to vitamin C, citrus fruits also contain lutein and zeaxanthin, two carotenoids that can protect the eyes from UV rays and are known to help reduce the risk of cataracts and eye disease. Additionally, citrus fruits are a good source of other nutrients, such as vitamin A and fiber, which can help improve eye health.
Eating a healthy, balanced diet that includes plenty of fruit can help keep your vision sharp and reduce the risk of developing eye diseases. Whether you’re a pregnant woman or a vegan, citrus fruits are a good option for eye-healthy eating.
6. Leafy green vegetables
Leafy green vegetables are a delicious and eye- healthy powerhouse. In addition to being rich in eye-protecting nutrients, such as lutein, zeaxanthin, and beta-carotene, leafy greens are also a good source of vitamins and minerals vital for eye health.
Green leafy vegetables like kale, spinach, Swiss chard, and collard greens are packed with carotenoids. They are all low in calories yet high in vitamin A, vitamin C, vitamin K, and folate, which are important for eye health.
Whether you are cooking at home or eating out, try adding some leafy green vegetables to your diet today to protect your eyes from glare and other harmful effects of sunlight.
7. Carrots
Carrots are a rich source of beta-carotene, a vitamin that is important for eye health. Beta-carotene is a powerful antioxidant that plays a vital role in protecting the eye from damage. It helps maintain healthy eyesight by keeping the cornea and retina in good condition. It also helps with night vision and protects against age-related macular degeneration, a condition that causes vision loss in older age groups.
8. Sweet potatoes
Sweet potatoes are a great source of vitamins A, C, and E. These vitamins help maintain healthy vision. They are also a good source of carotenoids, which are powerful antioxidant that can protect the eyes from damage caused by free radicals. In addition to their eye-healthy properties, sweet potatoes are a healthy choice, as they are packed with other vital nutrients such as fatty acids and fiber. They are a delicious and nutritious option for anyone looking to improve their eye health.
9. Beef
Beef is a great source of vitamin A, a vitamin necessary for maintaining healthy eyesight. It is also a rich source of zinc and iron, both of which are essential for vision health. Beef contains lutein and zeaxanthin, two powerful antioxidants that help protect the eyes from damage caused by exposure to sunlight and other environmental factors.
To ensure eye health, it is recommended to choose lean cuts of beef over fatty ones. This will reduce the intake of saturated fat that can be detrimental to vision health.
10. Water
It is essential for a healthy eye as it keeps eyes hydrated and prevents dehydration. Staying hydrated throughout the day by drinking water and eating water-rich foods is crucial to maintain your body, your heart, your brain, your eyes and muscles in good health.
Eye Exercise, Eye Massage and Eye Rest
Doctors that specialize in eye health will tell you that exercise for your eyes can provide eye protection and help preserve your vision as you age.
Your doctor could may advise “eye workouts”:
- If you have an inability to focus your eyes while reading
- If you have one wandering or turning inward or outward eye (convergence insufficiency)
- After surgery, I need to strengthen my muscle control
- You suffer from squinted or crossed eyes (strabismus)
- If you have slack or lazy eye (amblyopia)
- Experience dual perception (double vision)
- You have difficulty discerning depth (poor 3D vision)
Here are some easy and quick eye exercises you can do daily:
- Focus your eyes on different distances to strengthen your eye muscles. For example, go outside to look at different views such mountains, trees, greenery.
- Wash hands, rub the palms of your cleaned hands together and put it over your eyes to massage it a few time clockwise and a few times counterclockwise. This helps to stimulate the blood flow to your eyes, muscles, skins to help promote new cell growth.
- With your eyes closed, imagine a clock – move or roll your eyes up and down from(12 o’clock – 6 o’clock), and side-to-side (9-3) to strengthen your eye muscles.
Make sure you’re allowing 7-9 hours of sleep to help your eyes rest and regenerate its visual functions. Your total health, including the health of your eyes, depends on receiving regular, healthy sleep. Your eyes renew the lubrication and moisture they require as you sleep. Additionally, as we sleep, irritants like dust or allergens that may have accumulated throughout the day are removed from our eyes.
Sleep deprivation: For your eyes to replenish and function well throughout the day, your eyes need at least five hours of sleep per night. The longer you go without enough sleep, the more you might notice symptoms like eye strain, twitchy eyelids, and dry eye.
Blue light. It can be really difficult for our brains to go asleep after using the internet or watching TV shortly before bed. We are also more susceptible to digital eye strain when viewing bright screens in dimly lit spaces.
There are ways to lessen blue light exposure before bed, even if it may be difficult to resist using your gadget to catch up on the day’s news or watch your favorite TV show right before bed. Numerous apps are available, and some phones include a Night Shift mode. Use the tools or features that lower the blue light the screen emits if you must use your digital device immediately before bed. Your strained eyes will be grateful.
Contact lens. Even while certain modern varieties of contact lenses let far more oxygen flow, removing them overnight will still be the healthier option.
Sleep apnea. Untreated sleep apnea increases glaucoma risk factors. People who have untreated sleep apnea are more likely to develop glaucoma.
Common Eye Diseases That Affect Eye Health
Unfortunately, eye diseases have to be considered, especially as we age. All the more reason to take as many precautions for eye protection as possible. Vision loss is a problem that can affect anyone. It is caused by a variety of eye diseases, including:
- Glaucoma. Glaucoma affects the optic nerve in your eye. The most common cause is an accumulation of fluid in the front of the eye. Your eye’s pressure rises as a result of the additional fluid, which damages the optic nerve.
- Age-related macular degeneration (AMD)
- Cataracts. Cause blurred vision. It happens when changes in the eye’s lens make it hard for light to pass through. Cataracts can cause people to have difficulty seeing clearly and are most often related to age. Wearing sunglasses during the day can help in the early stages
- Dry eye syndrome. When your tears are unable to adequately lubricate your eyes, dry eye disease, a common illness that can develop. Your eyes may sting or burn if you have dry eyes. Tear instability can cause inflammation and surface damage to the eye so addressing this condition is essential
Symptoms of vision loss include changes in vision such as blurred vision or blindness, and dry eyes. A healthy eye has good vision but a person with eye disease may experience a loss of vision due to disease progression or other factors.
Protecting Eyes From Computer Screens
Limit your time on electronics and screens. Try to read on larger screens for use larger fonts to prevent eye strain.
Is Home Eye Protection Important Too?
90% of eye injuries can be avoided, and a whopping 44% of them occur at home!
We stop injuries by minimizing any unneeded hazards we may have around our homes. By adopting simple precautions, like wearing protective gear while using dangerous chemicals or power tools, preventable accidents can be eliminated.
Tips for Eye Protection At Home and In Your Daily Life
- Wash hands before touching your eyes. Daily life is full of opportunities to transport soap, bacteria, pollen and harsh chemicals to our eyes and sensitive mucus membranes. The simple habit of washing your hands in between tasks can save repeated eye irritation.
- Wear sunglasses. Wearing a pair of quality sunglasses can protect you from the sun’s harmful rays. High-quality” sunglasses have 100% UVA and UVB protection. This shields your eyes from the sun’s UV radiation. If you spend a lot of time on the water, polarized sunglasses can help reduce glare. Wrap-around lenses are even better because they reduce glare and light from both the front and sides.
- Wear safety eyewear
- Eat the right foods
- Use computer glasses for glare and blue screen
Are You Putting Your Eye Health At Risk?
- Smoking
- Unchecked Diabetes
- Glare
- Eye Makeup
- Sports
- Inactivity
- Aging
Eye Protection
Visit Your Optometrist For Optimal Eye Protection
Make an appointment to visit your optometrist at least once per year. Your health care professionals will be able to help detect any early signs of eye health issues. Some of the early warning signs are:
- Blurred vision– a warning sign of a vitamin or nutrient deficiency.
- Dry eyes– a sign of eye inflammation.
- Difficulty seeing at night– may be a result of poor vision or age-related macular degeneration (AMD).
- Excessive tearing– may be a sign of dry eyes or may also be age-related macular degeneration (AMD).
- Sensitivity to light– can be a symptom of eye disease.
- Seeing spots or floaters – can be a symptom of vitamin A, vitamin E, zinc, and lutein deficiencies.
- Double vision– can be a symptom of a vitamin B12 or cobalamin deficiency.
- Loss of peripheral vision– may be a sign of glaucoma.
- Eye fatigue or strain– can be a result of long periods of exposure to bright sunlight.
- Red, itchy eyes – are a symptom of eye infection.
Taking proper care of your eyes is essential to prevent vision loss and preserve your eyesight as you age. Be proactive in making healthy choices to protect your precious eyes & eyesight for many years to come.
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