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Healthy Eyes: Top Tips

When it comes to having healthy eyes, you need to have a healthy lifestyle. Your eyes are always exposed to the elements, which is why they need proper care at all times. Exercise, good diet, regular visits to an eye doctor, and using sturdy protective eyewear, prescription sunglasses are all good ways to your healthy looking eyes. Here something about your eyes, how to keep your eyes healthy and beautiful?

Eat Well To Have Healthy Eyes

eat right for healthy eyesWhen it comes to having good eyesight it takes more eating more than just carrots. There are dozens of foods( vegetable food for healthy eyes ) that are vitamin-packed and will give your eyes the right support. While your grandma was right when she insisted you eat those carrots (they are rich in beta-carotene, a kind of vitamin A which your eyes needs) there are other foods that will help just as much.

Green Leafy Vegetables

Leafy green vegetables like kale are high in zeaxanthin and lutein which will contribute to healthy eyes. These are two nutrients found in eyewear that are healthy. Both nutrients are known to lower the risk of developing various age-related eye conditions including cataracts and macular degeneration. In a study, women who are known to have lutein in their diet were proven to be 23% less likely to develop cataracts compared to women who consumed less of the nutrient. Other dark leafy vegetables including romaine lettuce, spinach, turnip greens, collards, and arugula are great choices that contain zeaxanthin and lutein. In addition, eggs, peas, avocado, corn, and broccoli are also excellent sources.


Just as it is rich in lutein and zeaxanthin, eggs are also a rich source of zinc which is a good nutrient that can reduce macular degeneration. It is considered one of the healthiest breakfast food to help you start your day. Eggs are a good source of protein and will provide other nutrients like omega 3s and vitamin E. Load up on eggs for protein and healthy eyes.Also Read: Water Sports Sunglasses Buying Guide

Citrus and Berries

Citrus (oranges, grapefruits, lemons...) as well as, berries (strawberries, raspberries, blueberries ...) are great sources of vitamin C. Vitamin C is crucial in boosting your immunity and reducing your chances of developing cataracts. Vitamin C is also important in regenerating other nutrients in the eyes like Vitamin E.

Almonds, Seeds, and Nuts

Vitamin C and Vitamin E works together to keep tissue healthy. However, you may not get enough vitamin E from the food that you consume. To boost your vitamin E reserves, eat a handful of sunflower seeds every day. You can also increase your intake of almonds, pecans, and vegetable oils.


Fish like salmon, sardines, tuna, trout, and mackerel are good sources of omega-3 fatty acids DHA. This nutrient is concentrated in your eye's retina and provides structural support to the cell membranes which achieve healthy eyes, as well as, protect retinal function. Research suggests that eating fish can reduce macular degeneration. In fact, those who consume large amounts of these animal-based omega 3 fats have a 60% lower risk of developing advanced macular degeneration in comparison to those who consume less.If you do not eat seafood, you can also get these omega 3 fatty acids by taking fish oil supplements. You can also get this through vegetarian food supplements that contain black currant seeds and flaxseed.

Pumpkin, Carrots, and Sweet Potato

Food with deep orange and yellow hues are rich in beta carotene. Beta Carotene is a safe source of vitamin A. It is an antioxidant a substance which inhibits the oxidation of other molecules from the body. It also protects the body from free radicals' damage due to oxidation. Consuming these type of food is good in preventing night blindness as the beta carotene is converted to vitamin A.

Black Currants

Black currants are known to be rich in essential fatty acids, which provides anti-inflammatory properties.

Black-Eyed Peas and Other Legumes

All kinds of legumes like black-eyed peas, lima beans, kidney beans, and peanuts contain zinc, an essential trace mineral found in the eyes. Zinc can help provide protection from the damaging effects of light in your eyes. Other food that is high in zinc include lean red meat, oysters, poultry, and cereals.

Whole Grains

A diet which contains low glycemic index (GI) can help in reducing your risk for age-related macular degeneration. You can swap refined carbohydrates for brown rice, quinoa, whole oats, and whole wheat breads. These are major sources of vitamin E, zinc, and niacin that is found in whole grain foods which helps in promoting good eye health.There are plenty of other great food choices that will help keep your eyes healthy. It is important that you keep a good diet because bad health choices can easily affect your eyes and vision. You can also choose to supplement your choice of lifestyle with additional vitamins to ensure that you meet the daily nutritional requirements of your body.

Importance of Protective Eyewear

healthy eyes 4There are hundreds of outside factors that may cause problems to your eyes. In a study by the Centers for Disease Control and Prevention (CDC), every day about 2000 people sustain eye injuries that require medical treatments. In addition, about 1/3 of these injuries require hospital treatments and emergency care. This is why no matter what kind of activity you are doing, to have healthy eyes it is important to choose a protective eyewear.

Sunglasses With Good UV Protection

If you need to stay outdoors, sunglasses with excellent UV protection is always a must. These days most eyewear manufacturers ensure that you have 100% UV protection. UV radiation can cause problems including macular degeneration, glaucoma, and, cataracts in the long run. Here are some of the most recommended sunglasses for outdoor fun: Spy Optic Discord Spy Optics is one of the most trusted names in the eyewear industry, creating sunglasses that provide enough protection and coverage from the sun. Spy Optic's lenses comes with a unique feature which maximizes the transmission of good rays and blocks out bad rays. It also comes with the funky and cool look of the Classic Wayfarers. Ray-Ban Clubmaster Classic The clubmaster from Ray-Ban offers a retro and timeless design. It comes with a smooth curves and lines of the 1960s. The classic Clubmaster Classic comes from a long time influencers of the pop culture. Clubmaster also provides 100% UV protection to cover your eyes from the harmful effects of the sun. Dragon Regal This eyewear offers premium details and materials that you will not be able to find in typical sunglasses. It comes with a larger frame to provide the eyes with full coverage. The lens are also 100% UV protection.

Dangers of UV Rayshealthy eyes 3

According to the UV Index developed the US Environmental Protection Agency (EPA) and the National Weather Service (NWS), prolonged exposure to the sun can cause sunburn, skin cancer, and a myriad of other diseases including eye damage. Damage due to UV exposure may cause problems like cataracts, macular degeneration, pterygia , pingueculae , and sunburn to the eyes. Keep healthy by always wearing sunglasses for your eye needs.

Risk Factors

Anyone who spends time outdoors is at risk of various eye problems due to UV radiation. The risk of eye damage from UV exposure can change from day to day depending on different factors including:Geographic Location The UV levels in tropical areas are greater, especially for those living near the equator. The farther you are from the equator, the lesser the risk.Altitude UV levels are greater at higher altitudes. This is why many pilots look for sunglasses that can provide strong protection for the eyes. Ray-Ban is a company that started when they were commissioned in the 1930s to create an eyewear that will help US Air Force pilots see better while they are flying their jets during World War II. They created the first ever Aviator, which was aptly named after pilots manning their aircraft. Today, Ray-Ban's Aviator is still the standard design followed by dozens of other brands. Check out Heavyglare's shop to see some of the latest Ray-Ban Aviators.Time of the Day the risk of being exposed to UV rays gets higher when the sun is high in the sky, usually about 10am 2pm.Setting UV radiation is higher in wide and open spaces, especially with areas that have high reflective surfaces like snow, sand, and water. UV rays can even double when reflected by the snow, this is why snowboarders, mountain climbers, and ski enthusiast need an eyewear that will reduce the effects of UV. Liberty Snowblazer II this eyewear comes with the ultimate snow lens which protects the eyes from glare and UV radiation. The adjustable strap makes it easy to adjust and fits with any kind of helmets that you may want to use. Spy Optic Targa 3 is a famous snow goggle brand that combines technology, design, and durability without breaking your budget. It also comes with 100% UV protection, so you can enjoy your sports without worrying about your eyes. Dragon NFX Jet Green Ion Dragon manufacturers some of the best sports eyewear in the industry. The Dragon NFX Jet Green Ion comes with an amazing style and design. It also features a mirrored lens to maximize the protection against the sun.Medications certain type of medications including tetracycline, birth control pills, sulfa drugs, diuretics, and tranquilizers will increase the body's sensitivity to UV radiation.Take note, cloud cover cannot reduce the effect of UV radiation. In fact, your risk of UV exposure can be quite high even on overcast days. This is because UV is an invisible radiation and not visible light, allowing it to penetrate even the thickest clouds.healthy eyes 5

Water Sports Eye Protection

Doing water sports can also mean exposing your eyes to immense glare and UV radiation. The bright sun can reflect off the water or the sails causing problems to the eyes. Water sports are a myriad of activity including fishing, jet skiing, sailing, kayaking, surfing and much more. Many surfing enthusiasts have at one point suffered from photokeratitis. In addition, if you are in the open water, you may be exposing your eyes to different germs and bacteria. In fact, according to eye specialists, being constantly exposed to the harmful germs and UV rays when doing water sports makes you a high risk for developing diseases like cataracts and pterygium. Dragon Waterman X is an eyewear ideal for those who loves to spend time in the water. The lenses provide the ultimate protection from glare and UV radiation. It also comes with a frame that is able to float, so you never have to worry about losing your eyewear while having fun. Rudy Project Zyon Rudy Project is a trusted brand when it comes to sports eyewear. The Rudy Project Zyon offers high level of performance, unsurpassed sun protection, superior optical ratings, and unmatched comfort. You can choose among different type of lens tints to ensure that you have a tailor-fitted eyewear. Kaenon Clarke is a flagship eyewear from Kaenon. This is a unisex eyewear that provides the ultimate protection from the sun no matter what your choice of activity is. The lenses offer a broad spectrum of UV protection, so it ultimately captures all kinds of dangerous UV radiation.

Outdoor Sports Protection

According to the National Eye Institute, sports is a leading cause of eye damage and injuries around the world. The number is staggering especially for younger children who may be in danger of losing their vision due to injuries. Nevertheless, using protective eyewear is helpful in reducing the chances of getting eye injuries and allowing you to have healthy eyes. Liberty Sport is a leading eyewear which offers a variety of sports sunglasses. They have been in the industry for almost a century creating eyewear that features durability and flexibility at the same time. Heavyglare offers authentic Liberty Sport eyewear for different sports like baseball, tennis, motorcycle riding, cycling, and much more. There are also great options from other leading sports eyewear companies including Nike, Adidas, Oakley, and Rudy Project.

Quit Smoking

Smoking causes eye problemsAccording to the National Health Institute, smoking is the largest preventable cause of disease and premature death in the United States. Smoking can affect all parts of your body, including your eyes. To ensure healthy eyes make sure to avoid smoking.Cataracts is a disease which clouds the eye's natural lenses. This type of eye problem is the leading cause of blindness around the world, in fact, more than 50% of Americans will have a cataract or will have to go through cataract surgery by the age of 80. Smokers increase their risk of developing this disease.Age-related macular degeneration affects the center of the retina. This is the part of your eyes which is responsible for giving you sharp and focused vision. This is needed for everyday tasks like driving or reading. Macular degeneration causes blind spots and often times impairs central vision. Studies show that smokers increase their risk by 3 times of developing macular degeneration compared to those who have never tried smoking.Smoking can also affect those who suffer from dry eyes. Dry eye syndrome is a disease describe as having insufficient tears on the surface of the eyes. Those who have dry eye syndrome may experience itchiness and chronic red eyes. Tobacco smoke is a known eye irritant and may increase the problem for those who have dry eye.

Get A Regular Eye Exam

healthy eyes 2The best way to ensure that you have healthy eyes is to get a regular eye exam from your doctor. Everyone including young children should get their eyes examined by an eye doctor regularly. Eye exams will also help detect various eye problems earlier which may not present any symptoms, for example, glaucoma. This is helpful because early detection means higher chances for the treatment to become effective.Depending on your specific needs, you may need to see either an optometrist or an ophthalmologist to get an eye exam. Ophthalmologists are medical doctors who specialize in eye care and treatment of diseases of the eyes. They also provide general eye care and perform eye surgeries (as in the case of cataracts). Optometrists have had 4 years of specialized training after college. They provide general eye care and treat common eye diseases.During an eye exam, you may be required to talk about your family's eye health history. Many eye problems can be caused by genetics, so you medical professional will be able to understand your problem better. You may also be required to take some important tests such to see if you have nearsightedness, farsightedness, astigmatism, or presbyopia. Sometimes, your doctor may require you to through an eye pressure exam to check if you have glaucoma. Keeping healthy eyes means getting a routine check from your eye professionals.Making sure that you have healthy eyes a serious matter, after all, many eye problems are irreversible. You can take small steps in your daily routine to ensure that you are giving your eyes the maximum protection, like making sure you use the right kind of eyewear every time you are outdoors. This will help ensure that you are covering your eyes from the sun and its harmful UV rays.
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