How Physical Activity can make you fit ?

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Healthy tips As we all know that sport (playing games) is one the best way to maintain our fitness and each and every game is quite useful in maintaining our fitness so today I am writing about fitness through sports: For tips of fitness   Top 7 Benefits of Physical Activity; 1. Exercise controls weight Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key. 2. Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current w...
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Diet for weak eyesight

Healthy tips

Top 10 foods for healthy eyes


People often believe that loss eyesight mainly due to ageing but our lifestile also plays an important role in the loss of eyesight 

The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent

Trusted Source.

This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.

Further studies agree thatTrusted  omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Organizations such as the American optometric Association (AOA) and the  continue to recommend nutrients for eye health based on the AREDS reports.

The AREDS reports support the following 10 nutrient-rich foods:

1. Fish

Many fish are rich sources of omega-3 fatty acids.


Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

  • tuna
  • salmon
  • trout
  • mackerel
  • sardines
  • anchovies
  • herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes

Nuts are also 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 are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

  • Walnut
  • Brazil nut
  • Cashew
  • Peanut
  • Lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.


Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

  • Chia seed
  • Flax seed
  • Hemp seed

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.


Vitamin C-rich citrus fruits include:

  • lemons
  • oranges
  • grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.


Well-known leafy greens include:

  • spinach
  • Kale
  • collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.


Vitamin Ad S plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

 an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.


8. Beef

Beef is rich in zinc, which has been linked to Source better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.


The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.

Meats such as chicken breast and pork loin also contain zinc, but at lower level beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.


10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.


Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Please click:Yoga for better eyesight

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

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