My eye power is weak and I use eye glasses and their power is increasing. please suggest some exercise for eyes to improve vision. Can it be done. Also suggest diet.
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Like any other muscles, the eye muscles also need exercise to be healthy and strong. Most of the time, we only shift our gaze minimally from left to right, when reading, and turn our heads if we want to look elsewhere. By moving the eyes in every direction, without turning your head at all, these Yoga Eye Exercises will strengthen the eye muscles, help prevent eyestrain and improve eyesight. Breathe normally while you practice. Rolling the Eyes -strengthens eye muscles 1. Look up; look down (x5). Blink quickly a few times to relax the eye muscles. 2. Look far right; look far left at eye level (x5). Keep your raised fingers or two pencils on each side as guides and adjust them so that you can see them clearly when moving the eyes to the right and to the left, but without straining. Blink several times, close your eyes and rest. 3. Look to top right; look to bottom left (x5); look top left; look bottom right (x5). Blink several times. Close the eyes and rest. 4. This exercise should not be done until three or four days after you have begun eye exercises above Look up, circle around clockwise (x5); anticlockwise (x5) then blink the eyes for at least five seconds. When rolling the eyes, make as large a circle as possible, so that you feel a little strain as you do the exercise. This stretches the eye muscles to the maximum extent, giving better results. ----------------------- Diet for EYESIGHT Lutein and zeaxanthin are both important nutrients for eye health, 6 as both of them are found in high concentrations in your macula?the small central part of your retina responsible for detailed central vision. More specifically, lutein is also found in your macular pigment ? known for helping to protect your central vision and aid in blue light absorption?and zeaxanthin is found in your retina. Estimated daily dose of lutein is 10 mg per day, and at 2 mg/day for zeaxanthin. Both lutein and zeaxanthin are primarily found in green leafy vegetables, although zeaxanthin is far scarcer than lutein. Kale and spinach are two of the most lutein-rich foods, but you'll also find it in carrots, squash, and other orange and yellow fruits and vegetables. Both lutein and zeaxanthin are carotenoids called xanthophylls, which give plants and vegetables their yellow-orange color, and the name" lutein" comes from the Latin word" luteus, which means" yellow. If you remember this, it may help you pick out vegetables that are likely to contain higher amounts of these two nutrients. Egg yolk is another source of both lutein and zeaxanthin that is well absorbed by your body Most of the dark green leafy vegetables, previously recommended for a higher intake of lutein and zeaxanthin, have 15-47 percent of lutein, but a very low content (0-3 percent) of zeaxanthin. Study shows that fruits and vegetables of various colors can be consumed to increase dietary intake of lutein and zeaxanthi It is also important to note that lutein is an oil-soluble nutrient, so if you eat the vegetables without some oil or butter your body can't absorb the lutein. Adding a little bit of healthy fat, such as olive oil, coconut oil, or raw organic butter, will maximize your lutein absorption. Lutein content in food Food Mg / serving Orange (Raw) 0.2/1 large Egg 0.2/1 large Spinach (cooked) 20.4 / 1 cup Papaya (Raw) 0.3/1 large Turnip greens (cooked) 12.2 / 1 cup Green peas (cooked) 4.1 / 1 cup Spinach (raw) 3.7 / 1 cup Corn (cooked) 1.5 / 1 cup Broccoli (raw) 1.3 / 1 cup Broccoli (cooked) 0.8 / 1/2 cup Green beans (cooked) 0.9 / 1 cup.
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