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