Healthy foods that provide all the pigments, antioxidants and vitamins for the eyes.
We all know that carrots are good for the eyes and eyesight, and that's a fact. Orange vegetables provide us with high doses of vitamin A - one of the most important vitamins for the eyes .
However, the choice of foods that are good for the eyes that we need to eat every day is far from limited to carrots. There are several other foods available that provide us with high doses of essential vitamins, antioxidants and eye pigments .
On World Sight Day, let's pay attention to the most useful foods for the eyes. What better reason to try to make them an integral part of your diet? Our eyes will surely notice the change.
"Let's go green" is an expression that can be associated not only with the safe crossing of traffic lights. Applied to the type of vegetables consumed, this motto will help us to regularly supply the most important carotenoids , referred to as eye pigments . Green leafy vegetables (spinach, lettuce, beets, dock) are rich in lutein and zeaxanthin - the natural pigments in the macula that support central vision. These substances are not produced in the body and must be supplied to it regularly and in optimal quantities. The more natural their sources, the better.
This is one of the most complete sources of vitamin A, providing higher doses of it even than carrots. The needs for this vitamin are greater in women and especially during pregnancy, when the risk of hypovitaminosis A and, accordingly, problems with eyes and vision is greatest.
Raw almonds and hazelnuts are high in vitamin E - another of the most important vitamins for the eyes. Just 2 handfuls of nuts a day can provide the required minimum of vitamin E needed to protect the eyes from dangerous free radicals.
Blueberries are among the most useful fruits for the eyes and eyesight, but their lack in the fall can be successfully compensated by taking seasonal citrus fruits. They provide high doses of vitamin C , which in combination with vitamin E provides optimal antioxidant eye protection and vision support.
Shrimp, salmon and tuna provide us with 2 of the most beneficial types of nutrients for the eyes - omega-3 fatty acids and the trace element selenium . Omega-3 acids have a strong anti-inflammatory effect, maintain normal tear secretion and prevent excessive dryness in the eyes. Selenium is one of the powerful antioxidants for the eyes, which helps vitamin C and E in the fight against free radicals - the main enemy of vision, to the action of which the retina and other structures of the eye are particularly sensitive.
All these foods and their ingredients provide eye protection for more successful prevention and treatment of cataracts, macular degeneration, glaucoma, presbyopia and other secret thieves of our vision. These diseases, until recently associated mainly with old age, today damage the eyesight of more and more young people. Refreshing the diet, including more foods that are good for the eyes, is one of the most affordable and effective preventive measures.