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Deterioration of vision in the dark, sand under the eyelids, eye fatigue - such troubles can be avoided or alleviated by enriching the diet with products that protect and nourish the eyes.

Working at the computer, long reading of books (including e-books) or watching TV requires constant tension of the muscles that move the eyeball and accommodate. Oureyesare not used to such an effort. Hence the fatigue and pain in the eyes as well as the deterioration of visual acuity. As if that was not enough, we are exposed to attacks of free radicals (contained, for example, in cigarette smoke), which contribute to visual impairment.
Problems affect not only people wearingglasses , and what is worse, they worsen with age. It is especially painful for diabetics and people suffering from cataracts or glaucoma. While most eye diseases cannot be avoided, your eyesight can be slightly improved with your diet. The precise mechanism of the eyeball must be properly nourished and protected in order to work properly.
The function of bodyguards and suppliers is played byvitaminsand antioxidants, and our body itself cannot produce or accumulate (cannot be eaten in reserve). They need to be regularly supplied with food. Therefore, each meal should include a portion (a cup) of vegetables and fruit.
In the eye protection diet, it is better to remove fatty meat and cold cuts - the saturated fats contained in them deteriorate the condition of blood vessels, including those that nourish the retina of the eye. Sweets are not recommended, especially cakes, cookies and fast food - they are high in trans fatty acids, and these double the risk of macular degeneration (AMD).

Vitamins B - relaxation for the eyes

Whole grain preserves should be on the menu, eat them 3-4 times a day. Choose wholemeal and whole grain bread, brown rice, groats (barley and buckwheat), cereals. They are the best source of B vitamins, especially vitamin B1, which alleviates the symptoms of eye strain, supports the work of the optic nerve and improves visual acuity.

Dairy products for twilight vision

To strengthen your eyesight, drink at least a glass of semi-skimmed milk, yogurt, buttermilk each day or eat a bowl (150 g) of semi-skimmed cottage cheese. Spread a thin layer of butter on the bread. if you havehigh cholesterol, choose lean dairy products and replace butter with margarine. Semi-skimmed dairy products have a lot of vitamin A. This vitamin is necessary for the production of rhodopsin, called red or visual purple. Without it, it would be impossible to distinguish colors and see in low light and in the dark. Dairy products are also a source of riboflavin (vitamin B2 ). This, in cooperation with vitamin A, supports the proper functioning of the eye's blood vessels. It reduces hypersensitivity to too bright light, prevents eyes from getting tired so quickly, and lowers the risk of cataracts.


Minerals beneficial to eyesight

  • Zinc (meat, eggs, whole grains) is involved in the production of rhodopsin, thanks to which we can distinguish shades of gray and see after dusk.
  • Selenium (broccoli, bran, tuna, onion), manganese (nuts, tea) and copper (legumes) fight free radicals.

Fruit dyes from blueberries and blueberries for better blood circulation

Do not miss fruit snacks with blueberries, blueberries, dark grapes and citrus - they contain antioxidants that protect the eyes: vitamin C (sealing blood vessels and supporting the action of other antioxidants) and anthocyanins, i.e. red, blue and purple pigments. Blueberries and lingonberries have the most of them. Anthocyanins fight free radicals and regenerate damaged cells. They also seal the blood vessels of the eye and reduce blood clotting. Thanks to this, the eyeball is well supplied with blood. Blueberry is anti-inflammatory and bacteriostatic, so it is recommended for conjunctivitis.

Green and yellow vegetables to protect the volleyball

Add green, orange and yellow vegetables to each meal: kale, spinach, parsley, lettuce, broccoli, carrots, tomatoes, corn, sugar peas and green beans - they provide a lot of beta - carotene, which the body transforms vitamin A (which improves visual acuity).
Colorful vegetables are a natural source of lutein and zeaxanthin. These are the components of the macula (the area responsible for seeing) in the retina of the eye. Lutein accumulates mainly on the periphery of the retina and is responsible for protecting the rods - the photosensitive receptors of the retina, responsible for seeing in the dark. Zeaxanthin is located in the central part of the retina and prevents damage to the cones - the photoreceptors responsible for daytime vision. Lutein and zeaxanthin are powerful antioxidants that act as inner sunglasses to protect the retina from UV radiation and the harmful effects of free radicals. Thoughthe daily requirement for both antioxidants has not been established so far, it is recommended to eat 1 mg of zeaxanthin (as much as 200 g of corn) and 5-6 mg of lutein per day, i.e. as much as a bunch of parsley, 2-3 kale leaves or a glass spinach. Such a menu can reduce the risk of macular damage by up to two times and lowers the risk of cataracts. Lutein and zeaxanthin are also in the yolk.

Omega-3 fatty acids protect the eyes from drying out

Eat a portion (150 g) of sea fish 2-3 times a week. The unsaturated omega-3 fatty acids contained in them strengthen and protect the retina against free radicals. They increase the sensitivity of photoreceptors to light and are involved in the conversion of light pulses into nerve impulses, which are then picked up by the brain. Omega-3 fatty acids also help to alleviate the symptoms of dry eye syndrome and lower intraocular pressure, protecting against glaucoma.
If you don't like fish, munch on nuts, especially walnuts, and add 1-2 tablespoons of rapeseed oil daily to your vegetables. In addition to he althy fats, they contain a lot of vitamin E. This, in turn, protects vitamin A and other antioxidants from oxidation, prevents damage to the blood vessels that nourish the eyeball and improves the tightness of cell membranes.

Wine sharpens eyesight

You can afford a glass of dry red wine from time to time. It's a rich source of resveratrol - it's a powerful antioxidant that improves microcirculation in the eyeball. It can also help prevent the uncontrolled growth of blood vessels in the eye (angiogenesis) that often accompanies diabetic retinopathy.

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