2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Probably, sight is one of our most valuable senses. And as luck would have it, very fragile: the influence of external factors can easily spoil it. But there are also many ways to protect our eyes. Let's talk about them in more detail.
Quitting smoking and spending less time at the computer are perhaps the most obvious ways to preserve your eyesight. And you should definitely make sure that you are wearing the correct sunglasses. And these are the ones that block 99-100% of ultraviolet rays. However, your diet is also beneficial for your vision. Rather, it can become so if you eat more of certain foods.
Egg yolks
You've probably heard that egg yolks have an adverse effect on cholesterol levels. And maybe they even tried to use them less. You should think again. According to doctors (in particular, Paul Dougherty), egg yolk is the main source of lutein. It is an antioxidant that fights free radicals.
When combined with zinc, which is also present in egg yolks, it can help fight macular degeneration. And this very macular degeneration is the main cause of vision loss among people over 65 years old. What's the best way to eat egg yolks? In raw! If you cannot eat eggs raw, then don't worry. Lutein is also abundant in greens.
Spinach and other leafy greens
Whatever you do, don't forget to eat your greens! Leafy greens like cooked spinach, kale, and turnips are high in lutein and zeaxanthin. These substances reduce the risk of chronic eye diseases. For example, such as macular degeneration or cataracts.
Mixed greens are an excellent option for obtaining antioxidants, despite the fact that the substances that are in them are not absorbed as easily as those in egg yolks. And your eyes really need antioxidants. Prepare greens with plenty of olive or coconut oil and you will take full advantage of their benefits.
Salmon and other fatty fish
Salmon, mackerel, tuna and anchovies are not only tasty, but also 3-4 kilograms of dietary, easily digestible meat is very useful. After all, fatty fish is rich in omega-3 polyunsaturated fatty acids. These acids are found in the retina of our eyes and play an important role in the prevention of dry eye syndrome. They also dramatically reduce the risk of age-related macular degeneration.
Two to four servings of oily fish should be enough to maintain eye health. If you don't eat seafood, you can get the acids you need by adding fish oil to your diet.
Berries and citrus
Berries (especially blueberries) are considered one of the healthiest foods for our eyes. All thanks to the high content of vitamins A, C and E, as well as zinc. Vitamin A is a powerful antioxidant that prevents eye inflammation. It also neutralizes free radicals.
Vitamin C prevents an increase in intraocular pressure, which, if left unchecked, can increase the likelihood of developing glaucoma. Vitamin E can help prevent cataract formation.
Zinc, in turn, is a very powerful mineral that helps protect against night blindness. Citrus fruits are also an excellent ally in the fight against eye diseases, because they contain a large amount of vitamin C.
Carrot
Yes, carrots and other orange-colored foods (pumpkin, mango, etc.) are not magicians, and they will not help you restore your eyesight. But they can certainly improve overall eye health.
These fruits and vegetables contain lutein and beta-carotene. Beta Carotene is a vitamin A provitamin that we already know is very beneficial for eye health. Therefore, be sure to include various sources of vitamin A in your diet.
Almond
Almonds and other nuts are rich in vitamin E. And vitamin E, as we wrote above, helps in the fight against macular degeneration. Also, this vitamin will protect you from cataracts.
Indulge in a handful of almonds every day, and then you will get about half of the recommended daily intake of vitamin E. And if you add berries and other foods that are also rich in this vitamin, then you will easily consume the norm.
We have a much stronger effect on our health than we think. And it's our responsibility to provide our eyes with the nutrients they need. Incorporate these six foods into your diet and you will take a step in the right direction.
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