AN AMAZING ORGAN THAT REQUIRE VERY LITTLE NUTRIENT

Because of its incredible precision and performance, the eye is one of the most amazing organs in the body.

All of the muscle of the eye are in constant movement to carry out three simultaneous functions necessary for vison:

Exploration of the field of vision, opening and closing of the pupil according to the light available.

Modification of the curve of the lens of the eye according to the distance of the viewed object, thus bringing it into sharp focus.

At the same time it is performing all these tasks, the eye continuously sends information to the brain through the optic nerve. It is calculated that while awake, the million nerve cells that form the retina sends information the brain at a rate of 100mb per second.



SOME DISEASES OF THE EYE

Your risk of developing an eye disease increases as you get older. The most common eye diseases include:

• Cataracts. A condition in which your eyes become clouded. Age-related cataracts are a leading cause of vision impairment and blindness around the world.

• Diabetic retinopathy. Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina.

• Dry eye disease. A condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems.

• Glaucoma. A group of diseases characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness.

• Macular degeneration. The macula is the central part of your retina. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries.

• Conjunctivitis. This may have a variety of causes such as infection by various type of germs or smoke irritation. Diet lacking in vitamin A and B predisposes to dryness of the conjunctiva and foster or aggravates conjunctivitis.





NUTRIENT REQUIREMENT FOR THE EYE

To carry out all these complex functions the, the eye only require a small amount of oxygen and a few other nutrient found in foods, such as these:

Vitamin a: this is required for the formation of light sensitive pigment rhodopsin found in the cells of the retina.

Carotenoids: these are natural dyes found in plant based foods, they contain antioxidants that helps to fight macular degeneration of the retina.

Vitamin c and e: these are antioxidant found mainly in fruits, vegetable, outstand grain germ. They help to prevent cataract.

BETA-CAROTENE

Eye benefits of beta-carotene: When taken in combination with zinc and vitamins C and E, beta-carotene may reduce the progression of macular degeneration.

Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash.

RDA: None (most supplements contain 5,000 to 25,000 IU).



Bioflavonoids (Flavonoids)

Eye benefits of bioflavonoids: May protect against cataracts and macular degeneration.

Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.



Lutein and Zeaxanthin

Eye benefits of lutein and zeaxanthin: May prevent cataracts and macular degeneration.

Food sources: Spinach, kale, turnip greens, collard greens, squash.



Omega-3 Fatty Acids

Eye benefits of omega-3 fatty acids: May help prevent macular degeneration (AMD) and dry eyes.

Food sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts.

RDA: None; but for cardiovascular benefits, the American Heart Association recommends approximately 1,000 mg daily.



Selenium

Eye benefits of selenium: When combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD.

Food sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.

RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breast-feeding).





Vitamin A
Eye benefits of vitamin A: May protect against night blindness and dry eyes.

Food sources: Beef or chicken liver; eggs, butter, milk.

RDA: 3,000 IU for men; 2,333 IU for women (2,567 IU during pregnancy and 4,333 IU when breast-feeding).



Vitamin C

Eye benefits of vitamin C: May reduce the risk of cataracts and macular degeneration.

Food sources: Sweet peppers (red or green), strawberries, broccoli, oranges.

RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding).

Source:https://blisshealthylifestyle..com/2021/05/nutrient-requirement-of-eye.html