8 tips for maintaining good eyesight

Our eyes play an essential role in our day to day lives, they are perhaps one of nature’s most outstanding gifts. Good eye sight and bright eyes make the world an enjoyable place to live and are important for nearly all activities including reading, driving, cycling and watching television.

Below are a few tips to help improve your eyesight:

Wear Sunglasses – Wearing sunglasses on very sunny days is good practice for protecting the eyes. A good pair of sunglasses will help you filter the sun’s ultraviolet (UV) rays as over exposure to UV makes you susceptible to macular degeneration and cataracts.

Quit Smoking – Besides exposure to cardiovascular diseases, smokers are more likely to get optic nerve damage, cataracts and macular degeneration. Stay off the cigarettes and observe the improvement in your vision.

Eat Leafy Greens (i.e. Ugwu) – Leafy greens (locally referred to as Ugwu) are used in preparing common dishes in Nigeria. They are rich in antioxidants such as zeaxanthin and lutein. These active ingredients have been discovered to help lower the risk of cataracts and macular degeneration.

Zinc – Zinc is a precursor for the production of melanin, a pigment which helps to protect the eyes. This trace element and vitamin A help produce melanin. Red meat, turkey meat, eggs, peanuts are good sources of Zinc.

Eggs – Egg yolks are rich in zeaxanthin and lutein. Consume more eggs to reduce your risk of macular degeneration.

Vitamin C – Take oranges and grapes daily to reduce the risk of poor eyesight. These fruits are rich in Vitamin C, a potent antioxidant that works against unstable molecules capable of damaging cells in the eye.

Omega-3 Fatty Acids – Popularly referred to as the healthy fats, Omega-3 Fatty Acids are “Essential Fatty Acids” or “Polyunsaturated Fatty Acids”. This means that they are important for proper growth and function of the body systems and organs like the eye. You can get them from fatty fish like mackerel

Vitamin E – Vitamin E is essential for developing flawless skin and good eyesight. The vitamin is an antioxidant like Vitamin C, however, where C is a water-soluble vitamin, E is fat-soluble. Vitamin C and E work together to help protect your eyes. Some good sources of Vitamin E are sweet potatoes, almonds and nuts

For more advice and help, feel free to ask a Doctor via The Reliance Care App

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