A healthy lifestyle is something that we all should try to have. It makes us healthier and more energetic. One of the most important things of living a healthy life is eating fruits and vegetables.
Especially vegetables contain numerous compounds as well as antioxidants that you can’t intake from anywhere else.
Some of the chemicals plants contain which are called phytochemicals can help you remove carcinogens and reduce the process of inflammation. Others are important to maintain a healthy DNA as well as healthy cells.
Vegetables are the best dietary source of nitrates that occur naturally. Some of the best benefits they offer is that they improve the health of your vision.
Decrease The Risk Of Glaucoma By Eating More Leafy Greens
One of the leading causes for blindness in people over 60 is definitely glaucoma. Almost 3 million Americans suffer from it, but some people don’t even know they have it. When it’s in the earliest stages, it doesn’t show any symptoms, but it develops slowly and its development leads to blindness.
If you discover glaucoma on time, it can be prevented or the damage can be treated. Still, about 10% of people who have glaucoma will definitely lose their sight. The best protection is prevention.
Glaucoma damages your optic nerve. It mostly appears because of very high eye pressure although it can also appear because of an impaired blood flow.
As we already said, green leafy vegetables are necessary so that we can have a good eye health. They contain nitrates that become converted into nitric oxide when they get into our body. Nitric oxide is the one that relaxes our blood vessels and decreases the blood pressure preventing the appearance of glaucoma.
How Much Nitrate A Day Was Protective?
According to some researches, people who ate many leafy green vegetables had 48% risk to develop “paracentral” glaucoma and that is associated with blood flow.
Kale and collard greens were the ones who showed the best results and were the most beneficial.
Some of the best vegetable sources of natural nitrate are:
- Green beans
- Collard greens
What Is The Real Reason That These Vegetables Are Beneficial For Vision Health?
These vegetables contain plenty of zeaxanthin and lutein and both of them are connected to good vision health. Spinach and kale are the vegetables which contain them the most. Some other vegetables are: broccoli, Swiss chard, Brussels sprouts and collard greens.
Zeaxanthin and lutein are both found in our macula and are very important for good vision health.
Microgreens Have Magnified Nutrition
Lettuce is considered to be a very healthy vegetable that contains plenty of nitrates, but microgreens contain more beneficial compounds than this vegetable. They represent very young vegetables that are usually harvested when they’re only several inches tall e.g. at about 1 or 2 weeks. These microgreens contain even 6 times more beta carotene, vitamin E and vitamin C than the mature vegetables do.
Especially nutritious as microgreens are garnet amaranth, red cabbage, green daikon radish and cilantro, but also broccoli, basil, sunflower and kale.
Another Reason Why Healthy Diet (and Exercise) May Lower Glaucoma Risk: Insulin Resistance
If you intake a diet that’s full of processed foods, unhealthy fats, sugar and grains, you will be able to develop insulin resistance. It can cause various health problems and even glaucoma.
Diabetes and other conditions connected to insulin resistance can increase the risk for glaucoma. You can help yourself by adding vegetables that are rich in vitamin K1 as they increase the sensitivity to insulin.
The vegetables with dark green leaves also contain plenty of magnesium that can also help you in cases of diabetes or insulin resistance.
You should only eat healthy food and try to have optimized insulin levels. You can help yourself with exercising. The best type of training would be strength training.
Here’s An Excellent Green Drink!
Another way to intake plenty of vegetables in your nutrition is through juicing. All of the nutrients go into the juice. You intake all of the enzymes, vitamins and minerals intravenously.
You can add any vegetables you like. This is a perfect recipe for a morning beverage!
Perk-Me-Up Green Drink
- 1 cup of spinach
- ½-inch of ginger
- ¼ of a cucumber
- 1 cup of cilantro
- 2 medium-sized pears
- 1 medium-sized lime
If you don’t use an organic lime, make sure you remove its rind! Put all the ingredients in a juicer and extract the juice. That’s it!
What Else Can You Eat to Benefit Your Vision Health?
Here are some very important foods you should intake if you want to have a healthy vision:
Organic Pastured Egg Yolks
Egg yolk contains healthy fat, zeaxanthin, lutein and protein. We need to intake them more if we want them to contribute towards our healthier vision. The best way to obtain all of these beneficial nutrients is to eat your eggs cooked as little as possible: raw, soft-boiled or poached.
Wild-Caught Alaskan Salmon
This fish contains plenty of omega-3s that we need in order to protect us from vision problems.
If you can’t find it, other good sources are anchovies and sardines.
Astaxanthin is only produced by the microalgae called Haematococcus pluvialis when the supply of water it has dries up. In that way, it protects itself from ultraviolet radiation.
This very powerful antioxidant can also help you in other vision problems like:
- Diabetic retinopathy
- Venous occlusion
- Inflammatory eye diseases (i.e., iritis, retinitis, scleritis and keratitis)
- Age-related macular degeneration (ARMD)
- Retinal arterial occlusion
- Cystoid macular edema
Astaxanthin is able to cross the blood-retinal barrier as well as the blood-brain barrier while lycopene and beta carotene don’ do that. It brings immediate anti-inflammatory and antioxidant protection in your eyes.
You can also take an astaxanthin supplement. Use 4 milligrams a day. Another natural source of astaxanthin can be found in krill oil.
These fruits are abundant in the highest levels of anthocyanins that can be found in nature, but they also contain fatty acids.
You can also use black currant seed oil that you can find in the form of capsules. You can find black currants anywhere. The best way to intake all of their healthy ingredients is through eating. They’re excellent in taste and they’re beneficial!