Local Foods In Nigeria That Are Good For The Eye

The eye is among the sense organs of the body, playing one of the most important role in human being. A healthy eye is more of a blessing to the older people as confirmed by those with vision issues.

Its often believed that molecular degeneration is inevitable with age, but a healthy diet and lifestyle can significantly improve or reduce the rate of molecular degeneration.

Foods rich in minerals,Lutein, zeaxanthin, omega-3 fatty acid, Vitamins (A,E,C), zinc and Water can help prevent the following eye defects;

  • Cataracts, which cause cloudy vision
  • Age-related macular degeneration, which can limit your eyesight
  • Glaucoma
  • Dry eyes
  • Poor night vision

Nigerian Foods For Good Eyesight

Eggs: Eggs are rich in lutein, zeaxanthin, vitamin (E and C) and Zinc. The zinc in the egg helps the body utilize the lutein and zeaxanthin from the yolk, to prevent night blindness and dry eyes.

The best way to enjoy egg and still get the nutritional content is by hard boiling.

Sea Foods: Fishes like salmon, oyster, tuna, walnut and flaxseed oils, have been proven to be rich in omega-3 fatty acid and Zinc. This helps in natural production melanin that protects the eye.

Research shows that Omega-3 fatty acid from wild-caught salmon reduces AMD (age molecular degeneration)

Fruits: Citrus fruits like grapes, oranges and lemons are all good source of vitamin C. They contributes to healthy blood vessels in the eyes, and combat the development of cataracts. In combination with other vitamins and nutrients, reduces age-related macular degeneration.

Meats: Poultry and Red meats are rich in zinc. Zinc is an important mineral found naturally in meats, known to help the body with better absorption of vitamin A, which may play a role in minimizing the risks of advanced AMD.

Red meat intake should me in moderation for the elderly population because of it’s linkage with increased incidences of heart disease, colorectal cancer and type 2 diabetes .

Vegetables: Greeny vegetables are packed with lutein and zeaxanthin, important plant pigments that can help stem the development of macular degeneration and cataracts

Legumes: Legumes such as red and white lima beans, brown and cream pigeon pea, are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Carrots: Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an essential role in vision. It is an component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

Sweet Potatoes: Sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

Drinkables: Water is a universal solvent, it helps to prevent dehydration, this reduces the symptoms of dry eye.

The British Journal of Ophthalmology
has published a study covering more than 1,600 adults concluding that people drinking hot tea regularly have a 74% lesser chance of developing glaucoma as compared to those who don’t.

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