The human being has been
created with countless blessings in which the eyes are the great and divine
natural gift that God Allah Almighty has kept in it a unique natural light of
seeing the whole world and most rapid light having the power of watching the
sky from the earth in a moment, this is really a big and great gift because if
the eyes so is the life.
Not to be said that by the
only processed foods or any kind of manufactured medicines that are also good
capable for having the eyesight perfect but beyond of these medicines the eyes can
be remained most and quite perfect for long term vision by the natural and
direct impacted plant based food is quite better that most healthy for eyes.
Also age factor must impactful for eyes commonly seen the eyes getting affected
just after 45 to 50 years.
Now a day in the current
scenario of social media and online working like on the computer, laptop,
android, TV and LCD watching, the eyes get early weakness due to its weakness
some diseases may be caused like headache, eye pain etc. therefore here in this
article full try to convey a message and convince to eat more plant based food (vegetables).
Late night studies, nearest
watching smart phones, nearest and big wall LCD, watching smart phone in the
dark room, late night sleeping, late night use of mobiles, continues seeing on
PC or laptop screens etc. these are the reasons for early poor vision in the
current scenario.
There are 7 vegetables will
be described which are most beneficial for eyes and must improve vision that
are created by Allah Almighty if you follow these in your daily life so hope
your eyes will suffer a long life.
1.
Carrot
Carrots are full of vitamins
especially rich for vitamin A that improve vision and keep eyes beautiful most
helpful for removing poor vision for advancing age people and having the
natural strength to resolve the eye diseases specially remove the risk of
having cataract. Carrot is very sweet and delicious causes more improving if
eaten directly also may be eaten with mix recipes.
Carrots provide following per 100gm;
|
Nutrient |
Boiled |
Raw |
|
·
Energy |
147 kJ |
173 kJ |
|
·
Carbohydrates |
8.22 g |
9.6 g |
|
·
Sugar |
3.45 g |
4.7 g |
|
·
Dietary Fiber |
3 g |
2.8 g |
|
·
Fat |
0.18 g |
0.24 g |
|
·
Protein |
0.76 g |
0.93 g |
|
·
Vitamin A |
852 μg |
835 μg |
|
·
Vitamin B1 |
0.066 mg |
0.066 mg |
|
·
Vitamin C |
3.6 mg |
5.9 mg |
|
·
Vitamin E |
1.03 mg |
0.66 mg |
|
·
Vitamin K |
13.7 g |
13.2 mg |
|
·
Calcium |
30 mg |
33 mg |
|
·
Iron |
0.34 mg |
0.3 mg |
|
·
Magnesium |
10 mg |
12 mg |
|
·
Phosphorus |
30 mg |
35 mg |
|
·
Potassium |
235 mg |
320 mg |
|
·
Sodium |
58 mg |
69 mg |
|
·
Zinc |
0.2 mg |
0.24 mg |
2.
Capsicum
Capsicum helps to improve
metabolism, high in vitamin C, prevent cancer, heart-friendly ingredients,
reduces anxiety and inflammation, managing diabetes, cardiovascular health,
best for arteries of eyes etc. that are so delicious and healthy eaten raw or cooked,
different colored capsicum have unique benefits especially red and yellow is
best source of carotenoids like beta-cryptoxanthin, zeaxanthin, capsanthin,
quercetin, and lutein.
Capsicum provide following
per 100gm;
|
·
Energy |
16 kcal |
|
·
Carbohydrates |
1.9 gm |
|
·
Total Fat |
0.3 gm |
|
·
Total Fiber |
2.1 gm |
|
·
Vitamin C |
123 mg |
|
·
Folic Acid |
52 mcg |
|
·
Beta – Carotene |
328 mg |
|
·
Vitamin A |
55 mcg |
3.
Okra
Okra is most helpful for
improving vision contains compounds of zeaxanthin and lutein. Okra raw is most
beneficial for health that dissolves for many permanent diseases and also
cooked okra leaves and seeds very healthy which can be used in salads. Okra is
high in oxalates and has been suggested for blood sugar and gestational
diabetes.
Okra provide following per
100gm;
|
·
Energy |
138 kJ |
|
·
Carbohydrates |
7.46 g |
|
·
Fat |
0.19 g |
|
·
Protein |
1.9 g |
|
·
Vitamin B1 |
0.066 mg |
|
·
Vitamin C |
3.6 mg |
|
·
Vitamin E |
1.03 mg |
|
·
Vitamin K |
13.7 g |
|
·
Calcium |
82 mg |
|
·
Iron |
0.62 mg |
|
·
Magnesium |
57 mg |
|
·
Potassium |
299 mg |
4.
Red Onion
Red onion is most helpful
for removing eye cataracts and rich in antioxidant called halotein that
protects eyes from many diseases. Red onion really a most favorite vegetable
that is quit necessary for baking foods and in salads. The raw red onion is
better useful and enhances immunity and blood circulation improving mood and
maintaining skin and hair health.
One cup of chopped onion
provides;
|
·
Calories |
64 |
|
·
Carbohydrate |
14.9 |
|
·
Fat |
0.16 g |
|
·
Cholesterol |
0 g |
|
·
Fiber |
2.72 g |
|
·
Sugar |
6.78 g |
|
·
Protein |
1.76 g |
5.
Spinach
Spinach is very health
vegetable very rich for iron and vitamin C that protect eyes from the harmful
effects of the sun, decrease oxidative stress, improve eye health,
reduce blood pressure level and prevent heart disease and cancer. Spinach is
used more in baking recipe than raw in both ways is delicious. Spinach includes
compounds of Lutein, Kaempferol, Nitrates, Quercetin and Zeaxanthin this
compound protect from diseases effects.
Spinach provide following
per 100gm;
|
·
Calories |
23 |
|
·
Water |
91% |
|
·
Protein |
2.9 g |
|
·
Carbs |
3.6 g |
|
·
Sugar |
0.4 g |
|
·
Fiber |
2.2 g |
|
·
Fat |
0.4 g |
|
·
Calcium |
99 g |
|
·
Iron |
2.71 g |
|
·
Carbohydrates |
3.6 g |
Sweet potatoes
Sweet potatoes is very
common vegetable and used in mostly homes this is very rich for vitamin A to
support good vision and immune system also quite beneficial for improving
vision in the night and helpful in protecting from blurred vision, protect your
body from free radical damage and promote a healthy gut and brain and high in
fiber and antioxidants. This can be eaten boiled, baked, steamed or fried many
ways to be enjoyed this delicious vegetable.
Sweet potatoes raw provide
following per 100gm;
|
·
Water |
76% |
|
·
Carb |
20.1 g |
|
·
Vitamin A |
961 μg |
|
·
Protein |
1.6 g |
|
·
Sugar |
4.2 g |
|
·
Dietary Fiber |
3 g |
|
·
Fat |
0.1 g |
|
·
Calcium |
30 mg |
|
·
Iron |
0.61 mg |
|
·
Carbohydrates |
20.1 g |
6. Cauliflower and cabbage
Cauliflower and cabbage is most useful in
enhancing vitamin C and B and high in fibre that is quite helpful to improve
vision and decrease the risk of obesity, diabetes, heart disease
and increase energy and overall lower weight. This is very easy to add in diet
plan. Cauliflower and cabbage helps boost
HDL cholesterol levels and lower blood pressure,
good Source of Antioxidants, aid in weight loss, choline rich in sulforaphane
and low-carb alternative to grains and legumes.
Cauliflower and cabbage raw provide following per 100gm;
|
·
Energy |
104kJ |
|
·
Carbohydrates |
5g |
|
·
Sugar |
1.9 g |
|
·
Dietary Fiber |
2 g |
|
·
Fat |
0.3 g |
|
·
Protein |
1.9 g |
|
·
Vitamin B |
0.184 mg |
|
·
Vitamin C |
48.2 mg |
|
·
Calcium |
22mg |
|
·
Iron |
0.42mg |
|
·
Magnesium |
15 mg |
|
·
Potassium |
299 mg |
|
·
Sodium |
30mg |
Benefits of healthy vision
Improving in vision causes
many rehabilitations and quits several diseases confronting poor vision like headache,
watering in eyes, pain surrounding eyes and keep safe from all head’s issues
medically and helps to having open up mind, maximum studies, strength to work
more, better thinking and listening capability, stability in taking decisions etc.
means everything is open up at you if the vision is powerful because the eyes
is the main part of human.
Neat and clean eyes are quite
impressive and good looking the beauty is also there without eye glasses
because many people want to be looked as well without eye glasses and save much
expense of that.
Conclusion of improving vision
These 7 vegetables
conclusion in your eyes cause quick result and improve vision if use in the
daily kitchen baked, fried, cooked, steamed and any others desired recipe
because these vegetables have most beneficial especially for eyes. These are
also delicious even eaten in raw form may be eaten in salad recipe combining
all of these at ones. No need to have all at ones every day but at least a
little bit of them must be used in daily recipe. If can’t be eaten as raw form
so can be used in mix recipes as per your desired spice or yummy combinations
but again be aware the raw and boiled are most beneficial likely to be spicy or
any other mix form. If desiring the best and early conclusions of these veggies
to improve the poor vision must have in daily meal plan rather in raw form than
mix. Remember how much your meal plan would be better and on time everything
must be healthy and running proper.
As discussed above many of
diseases remain far and generate several minerals, vitamins carbons etc. which
the body and eyes must need. To suffer a good life with long term vision must
have to add in the vegetable diet every day. The perfect use of these diets the
eyesight will suffer a long way and side by side recovered a good health. These
plants are really a God gifted especially for people who take benefits of having
a proper and time to time consumption.
