How much Protein Do you really need?

Intake of protein-rich foods on a periodic basis can prevent eye health-related diseases such as cataracts. Eggs, for instance, are a must for kids and should also be consumed by people of all ages. Eggs are known to be a great source of nutrition and offer the much-needed protein for the healthy functioning of our body parts. The same holds true for good eye care as well.

The egg yolk can also reduce thinning of the macula (the area around the pupil of the eye) which is responsible for the quality of our vision and can enhance eye care. However, not only eggs can be taken for healthy eye care. It is recommended that you should consume at least five to nine servings of fruits and vegetables each day to keep healthy.

Functions of proteins

Your body needs protein for the growth and maintenance of tissues. In normal circumstances, your body breaks down the same amount of protein that it uses to build and repair tissues. Other times, it breaks down more protein than it can create, which increases your body’s needs.

Proteins assist in biochemical reactions. Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside your cells. Enzymes may also function outside the cell, such as digestive enzymes like lactase and sucrase, which help digest sugar. Basically, by keeping your body nourished you’re also keeping the eyes and other essential parts healthy.

Proteins help in maintaining Proper pH. Protein plays a vital role in regulating the concentrating of acids and bases in your blood and other bodily fluids, in this case, tears. The balance between acids and bases is measured using the pH scale. It ranges from 0 to 14, with 0 being the most acidic, 7 neutral and 14 the most alkaline.

Other nutrients for healthy eyes

People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems. Studies show that omega-3 fatty acids (including DHA) are vital for eye health. Fish are a rich source of omega-3 fatty acids, the likes of tuna, salmon, trout, mackerel, sardines, and herring. Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

Nuts and legumes are rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health include: walnuts, brazil nuts, cashews, peanuts and lentils.

In addition, citrus fruits are rich in Vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by doctors to fight age-related eye damage. Vitamin c-rich citrus fruits include lemons, oranges, and grapefruits.

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Spinach, kale and collards are well-known leafy greens that help with eye care.

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Also, like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant Vitamin E.