Our vision is crucial for an independent, fulfilling and healthy life. However, more and more people are experiencing various problems, including diabetic retinopathy (a leading cause of blindness), eye cataracts and macular degeneration.
What can you do to protect your eyes? Learn more about the food that that will help to keep your vision in excellent condition and protect your eyes.
These key nutrients and vitamins can help your eyes stay healthy and sharp.
Vitamin deficiency can increase the risk of macular degeneration and cataracts and cause problems for night vision. Vitamins are important not only for the eyes, but also for the kidneys, heart, lungs, general immunity and bones.
The best sources are chicken or beef liver, fish oil, eggs and milk. Indirectly, your body can get vitamin A from fruits and vegetables.
With vitamin A you must be careful not to consume too much, because excessive amounts can be harmful. You can develop vitamin A toxicity, if you consume more than 2800 micrograms per day, which is manifested by joint pains, headache, skin changes and dizziness.
The recommended daily intake is 600 micrograms of vitamin A obtained from a variety of foods.
Pro-vitamin A carotenoids
This includes beta-cryptoxanthin, alpha-carotene and beta-carotene, which converts into vitamin A during digestion.
Good sources of carotenoids are orange and leafy greens, red and yellow fruits and vegetables (lettuce, kale, spinach, carrots, tomatoes, peppers, broccoli, tomato juice, sweet potatoes, watermelon, apricot, grapefruit).
Zeaxanthin and Lutein
Powerful antioxidants that can reduce the risk of developing macular degeneration and other eye problems.
Five good sources of lutein and zeaxanthin are:
You can make juices from these fruits. Eggs are also a good source of nutrition.
Lycopene is the pigment that gives tomatoes their red color. Similarly like lutein and zeaxanthin, reduces the risk of macular degeneration. It is also linked with the prevention of cancer.
In addition to tomatoes other good sources include grapefruit, watermelon, orange and apricot. Also you can reduce the risk of heart disease and cancer with tomatoes.
This vitamin acts as an antioxidant and helps the body produce red blood cells.
The recommended daily dose of vitamin E is 15 milligrams. It is found in hazelnuts, walnuts, almonds, olive oil, peanuts, avocados, spinach and cereals.
Vitamin C is mainly known for boost immunity. Also stress buster. The best source of vitamin C is kiwi, guava, red pepper, tomatoes, green pepper, oranges, grapefruits and strawberries.
The recommended daily intake is 90 milligrams for men and 75 milligrams for adult women.
They are usually found in fresh fruits. They are rich with vitamin C. They are powerful antioxidants and act against cardiovascular disease and some cancers. They also reduce the risk of cataracts and macular degeneration and protect the eyes.
A beverage for healthy eyes
This potion is a great way of consuming vegetables and fruits. Regular consumption is a great way to improve your eyesight. You can drink this juice every morning.
- 2 oranges (vitamin C)
- 2 stalks celery (contains provitamin A carotenoids)
- 1 beetroot (contains lutein and zeaxanthin)
- 1 orange pepper (vitamin C)
- 1 carrot (contains provitamin A carotenoids)
You can also add coconut oil, fruit or honey to make it tastier. Blend.
More tips for healthy eyes
Prevent eye diseases and deterioration of vision with this drink.
Berries are real super food, rich in fiber, nutrients and antioxidants. Certain kinds of berries such as Goji berries and blueberries also improve vision.
If you have problems with your eyes, such as inability to focus or blurred vision, then blueberries may help.
People who have vision problems may experience improving eyesight by eating Goji berries .That is due to the high content of beta carotene in these kinds of berries.
Plants useful for eyes and eyesight
Turmeric – has a high concentration of antioxidants, especially vitamins E, A and C.
Rosemary – a plant that is used in cooking. Rosemary is full of powerful antioxidants that may help slow down the growth of cataracts. Drink rosemary tea, mix with lemon balm. Consume a minimum of one cup of hot tea a day.