Healthy eating is not only a slim figure, but also well-groomed eyesight. The food that we put on our plates every day even determines the hydration level of the eyeball, which is why it is so important to take into account all the necessary minerals and vitamins.
It is worth including fish in the menu, because they provide omega-3 fatty acids necessary for proper vision. They are responsible for the formation of photoreceptors and nervous tissue in the retina of the eye. To ensure their optimal portion, you should reach for salmon or vitamins in capsules. What other ingredients are necessary for good vision?
Antocianinai
- Substances that give color to flowers and fruits, fight inflammation, bacteria, protect the blood vessels of the eye and stimulate the production of rhodopsin, which is a photosensitive retinal pigment. Red cabbage and fruits such as cherries, sour cherries, chokeberries, currants, strawberries and plums have plenty of it.
Complex vitamins A, C and E
Vitamins taken directly from food are the best for our health. Vitamins A, C and E, which act as antioxidants that fight oxidative stress, are particularly important for eyesight.
- Vitamin A deficiency can cause night blindness, also known as night blindness. The second threat is dry eye syndrome, i.e. the so-called. xerophthalmia. Let’s try to have food rich in beta-carotene on our plate every day, including: liver, spinach, carrots, broccoli or pumpkin.
- On the other hand, vitamin C deficiencies, apart from being conducive to infections, additionally increase the risk of cataracts. Citrus fruits and currants are the obvious source of vitamin C, although it is also present in rose hips, apples, grapes, asparagus, broccoli and red peppers.
- The last of the vitamins that have an exorbitant effect on the efficiency of the eyesight is vitamin E. Its main action is to neutralize free radicals. We can find it in nuts, almonds, wheat germ, margarine, sunflower, corn or soybean oil.
Mineraliniai ingredientai
- Regularly taken cinkas removes eye irritation. Because it interacts with vitamin A, it ensures the proper functioning of the macula, which is located in the central part of the eye. The mineral is present in skim milk, liver, eggs, pumpkin seeds, legumes and wholegrain bread.
- Manganese sweeps free radicals from the body. To supplement manganese, it is recommended to eat parsley root, beets, cauliflower and sunflower seeds.
- Varis improves vision. It is found in nuts, avocados and seafood.
- Selenas protects the eyes from the formation of diabetic retinopathy. Selenium deficiency is rare, to counteract it, you should reach for brown rice, asparagus, eggs and onions.