The following foods are not only helping the eyes look brighter, however, proved unable to prevent a variety of diseases such as cataract, makular degeneration and other eye complaints.
1. Eggs.
Eggs contain a good source of nutrients for the eye such as vitamin A, zinc, lutein, B12, vitamin D, and cysteine. Lutein and zeaxanthin are found in the egg white is the best antioxidant to prevent macular degeneration and cataracts.
2. Spinach.
Just as eggs, spinach also contains a lot of lutein and zeaxanthin. In addition vitamin C is also able to prevent glaucoma.
3. Garlic.
Garlic contains selenium, vitamin C, vitamin B1, quercetin, and glutathione, which protects the lens of the eye against free radicals like UV rays. Garlic can also keep blood circulation thereby strengthening the optical cells and the immune system.
4. Salmon.
This one fish contain more omega-3 than fish and other seafood. Studies show that those who regularly consumed omega-3 fatty acids will avoid dry eye disorders.
5. Sunflower seeds.
The content of selenium, vitamin E, and zinc it is able to prevent cataracts and macular degeneration caused by aging. It also contains vitamin B2 to overcome disease photophobia (eye sensitivity to light).
6. Carrots.
All certainly knows carrots are very good for eye health because it is rich in beta-carotene. Beta-carotene is converted by the body into vitamin A, which plays an important role for the eye. Carrots can also help the body to release free radicals.
7. Avocado.
Avocados contain lutein has most of the other pieces. Lutein is important to prevent macular degeneration and cataracts. Avocado also acts as an absorber of essential nutrients such as alpha and beta-carotene to make vitamin A that can be absorbed by the body well.
8. Tomato.
Tomatoes are good for skin health, but also have many benefits for the eyes. Tomatoes are rich in vitamin A, vitamin C and lycopene, it is very important nutrients to the eye.
9. Cabbage.
This is a good vegetable to treat eye because the same nutritional content as spinach are lutein and zeaxanthin. Both of these nutrients function as 'sunglasses' that protect the eyes against ultraviolet rays. Not only that, eating cabbage shown to lower the risk of cataracts by 22%.
10. Dark Chocolate.
Dark chocolate or dark chocolate may increase visual acuity. It contains flavonoids that protect blood vessels of the eye that automatically strengthens the cornea and retina. So for those of you who do not like carrots, consuming pure dark chocolate could be an option.
Sources of Vitamin A (Retinol)
Vitamin A, also known as Retinol is vitamin a much needed body. During this time, most of us only know as vitamin that functions maintain eye health. But actually, the function of this vitamin is very much.
Retinol is a vitamin A that is stored in the liver after absorption and use by the body when needed. By ingesting certain fruits, vegetables, grains and supplements, you can ensure your intake of vitamin A is met.
The average person should consume at least 900 micrograms of vitamin A per day, and no more than 3,000 micrograms.
Functions and Benefits of Vitamin A
The following is the function of vitamin A for humans in addition to eye health:
1. Optimize of fetal development
Vitamin A is very important for pregnant women. Because it is easily soluble in water and fat that is necessary for the health of the baby. Such as helping the development of eye cells, organs eye, for the growth of bone, skin health, and help the development of the heart.
2. Inhibit of breast cancer cell
Based on recent research scientists from America, revealed that vitamin A can inhibit the growth cancer that often affects women, namely of breast cancer. Although not directly, but the form of derivatives such as retinoic acid or retinol is what will inhibit the growth of cancer tissue itself.
3. Immune enhancing (immunity)
Vitamin A palmitate and retinyl containing retinyl acetate can prevent infection from a wide variety of small organisms that can harm the body. Such as bacteria that try to enter the body through the respiratory and food.
4. Inhibit the process of premature aging
Vitamin A can produce antioxidants that can ward off free radicals. Free radicals are not clean air that is inhaled by our respiratory organs. Because the higher the antioxidant reaction itself, the more pollution that enters the body. But with vitamin A, the free-radical damage can be prevented to slow the aging process of the skin.
Various Sources of Vitamin A
a. Cereals. Derived from yellow corn and oats
b. Tubers. Tubers contain a lot of vitamin A are yellow potatoes, steamed yellow potatoes, red sweet potato, yam red
c. Grains. From the grains or legumes are peas and beans
d. Vegetables. Vegetables that contain a lot of vitamin A include daffodils, spinach, spinach fried chips, bunkil taro leaves, red amaranth, velvetleaf leaves, guava leaves, cashew leaves, bean leaves, and leaves the other forages, Gandaria, green beans, kale, Chinese cabbage , pumpkin, soy pack, shy daughter, young ranti, seaweed, cabbage, clover, eggplant and carrots Hintalo
e. Fruits. Examples are apples, domestic fruit, persimmon, mango, papaya, banana, and breadfruit Sowa
f. Animal. Animal sources of vitamin A derived from chicken, duck, lamb kidney, beef liver, chicken liver, liver sausage, various types of fish (rabbitfishes, skipjack, cork, kawalinya, clams, lehoma, malugis, crab, sardines, coral trout, and tuna Titang ), fish eggs and salted eggs.
g. Processed products. In addition there is also a natural vitamin A derived from processed like cream, butter, fish oil, palm oil, fish meal and milk powder.
Foods that contain higher of vitamin A :
a. liver (beef, pork, chicken, turkey, fish) (6500 mg 722%)
b. carrots (835 mcg 93%)
c. broccoli (800 mg 89%)
d. sweet potatoes (709 mg 79%)
e. butter (684 mg 76%)
f. kale (681 mcg 76%)
g. spinach (469 mcg 52%)
h. flask (400 mg 41%)
i. collard greens (333 mg 37%)
j. Cheddar cheese (265 mg 29%)
k. melon (169 mg 19%)
l. eggs (140 mg 16%)
m. apricot (96 mg 11%)
n. papaya (55 mg 6%)
o. mango (38 mg 4%)
p. beans (38 mg 4%)
q. broccoli (31 mg 3%)
r. milk (28 mg 3%)
Vitamin A deficiency
Deficiency of vitamin A are found in some regions such as Southeast Asia, where rice is milled into rice (which contains very little vitamin A) is the staple food.
Signs of Vitamin A Deficiency
Have you ever heard low birth weight infants? Must have it. Well, low birth weight babies who happen to bring a deficiency of vitamin A. Because infants with low weight, which weight less than 2.5 kg baby more easily threatened by deficiency of vitamin A.
On the development of the baby's age if not treated immediately get intake of vitamin A, diseases such as night blindness, corneal xerosis be suffered.
Other diseases such as autoimmune lung diseases and ARI (Acute Respiratory Infection). Lung disease is due to a lack of vitamins including vitamin A.
Usually autonium disease of the lungs attacks adults who had a habit of smoking. But can also attack the baby if deficient intake of vitamin A. Because vitamin deficiency according to the table, that vitamin A that gives greater influence on the body's T cells. T cell immunity is what affects the body.
Diseases caused by deficiency of Vitamin A:
1. Hemeralopia arising due to the decreasing ability of the bacillus cells at twilight
2. Bitot spots (damage to the retina)
3. Seroftalmia (cornea dries due to disruption of the tear glands)
4. Keratomalasi (totally damaged corneas due to reduced oil production meibomian)
5. Frinoderma (skin scaly feet and hands due to the formation of skin epithelium is interrupted)
6. Bleeding of the lining of the intestines, kidneys, and lungs due to the destruction of epithelial organs
7. The process stalled growth
8. Some of the diseases that affect the ability of the intestine to absorb fats and fat-soluble vitamins, increases the risk of vitamin A deficiency.
These diseases are:
· Seliak Disease
· Cystic Fibrosis
· Blockage of the bile duct
The first symptoms of vitamin A deficiency is usually nyctalopia. It will then arise deposition (Bitot spots) on the white part of the eye (sklera) and the cornea can harden and form scar tissue (xeroftalmia), which can lead to blindness who settled.
Childhood malnutrition (marasmus and kwashiorkor), often accompanied by xeroftalmia; not because of a lack of vitamin A in the diet, but also because of the lack of calories and proteins inhibit the transport of vitamin a. skin and the lining of the lungs, intestine and urinary tract can be hardened.
Vitamin A deficiency also causes skin inflammation (dermatitis) and increase the chances of getting infected. Some sufferers experience anemia. On the deficiency of vitamin A, vitamin A levels in the blood decreases to less than 15 micrograms/100 mL (normal levels of 20-50 micrograms/100 mL).
Vitamin A deficiency is treated by administering vitamin A up to 20 times the recommended daily dose for 3 days. Then followed by a grant of as much as 3 times the recommended daily dose for 1 month.
After that hopefully all symptoms are gone. Sufferers the symptoms do not disappear within 2 months after treatment, should be evaluated to determine the possibility of malnutrition.
An Excess Of Vitamin A
Excess vitamin A can cause poisoned, whether it occurs at one time allotment (acute poisoning) or in the long term (chronic poisoning).
Acute Poisoning
Arctic explorers can feel sleepy, became iritabel, headache and vomiting within a few hours after eating polar bear liver or liver seals, which contain lots of vitamin A. Tablets containing vitamin A as much as 20 times the recommended daily dose, which is used for the prevention of disease and relieve the skin, sometimes causing similar symptoms, even if taken as directed.
Chronic Poisoning
Chronic poisoning in children and adults is usually a result of ingestion of large doses of vitamin A (10 times the recommended daily dose) for months. Vitamin A toxicity can occur in babies within a few weeks.
Early symptoms of chronic poisoning are:
1. Sparse and coarse hair
2. Loss of eyelashes
3. Chapped lips
4. Dry and rough skin
Headache, increased pressure in the brain and general weakness occur later. Pain in bones and joints are common, especially in children. Bones can be broken, especially in the elderly. The liver and spleen may be enlarged. Children can lose their appetite and do not grow and develop normally.
Babies born from mothers who consume isotretinoin (vitamin A which is used to treat a skin disorder) during pregnancy can have birth defects. Vitamin A poisoning diagnosis enforced based on symptoms and the high levels of vitamin A in the blood. Symptoms will disappear within 4 weeks after any additional vitamin A consumption.
Beta-carotene is contained in vegetables such as carrots, modified slowly by the body into vitamin A and can be consumed in large quantities without causing toxicity. Although the skin will turn dark yellow (karotenosis), especially the skin on the palms and soles of the feet, but did not cause any side effects.
