Irritated, red, dry and burning eyes … To avoid such ailments, it is not enough to take care of the eyes from the outside, a proper diet is also necessary. Therefore, provide the body with the right dose of vitamins and minerals that will strengthen your eyesight.

Air contaminated with dust and fumes, house dust, solar radiation, long work at the computer or air conditioning - these are unfavorable factorseyes , but with today's lifestyle we are unable to avoid them . This results in seemingly trivial eye ailments, but can lead to reducedeyesight , faster aging of the retina and the development of really dangerous diseases. The means that we often save ourselves - drops, gels - only work temporarily. In order to permanently strengthen the eyes, it is necessary to ensure that thedietcontains the ingredients necessary for their proper functioning.

Vitamins necessary for the eyes

Vitamin A (or actually beta-carotene) present in vegetables and fruits is a powerful antioxidant that fights free radicals that damage eyesight. It is also important for the proper functioning of the retinal photoreceptors responsible for daytime and dark vision. Too little of it leads to the so-called night blindness, and chronic deficiency contributes to dry eye syndrome, corneal ulceration and scarring, and in extreme cases causes diffuse corneal necrosis. Vitamin C interacts strongly with vitamin A in the process of vision. It is essential for the synthesis of collagen, which ensures adequate durability of the eye's blood vessels. Its deficiency in the diet causes brittleness of the conjunctival vessels, which can lead to hemorrhages and subconjunctival hemorrhages that damage the eyesight. The third vitamin necessary for the eyes is vitamin E. It increases the absorption of beta-carotene in the small intestine and protects polyunsaturated fatty acids against oxidation, thanks to which the tightness of cell membranes is maintained.

Minerals for the eyes

Selenium, zinc, manganese, and copper are essential minerals for the eyes. The most important role is played by zinc - it is involved in the production of rhodopsin, thanks to which we can distinguish shades of gray and see after dusk. It also enhances the action of enzymes that scavenge free radicals and enables the use of liver stores of vitamin A. Selenium, copper and manganese fight free radicals(the strongest antioxidant properties are attributed to selenium). Copper also maintains collagen bonds, which ensures adequate durability of the eye's blood vessels.

Important

Diet for the eyes - what to eat to strengthen your eyesight?

Vitamins

  • A (beta-carotene) - carrots, dark leafy vegetables, tomatoes, peaches
  • C - parsley, cruciferous vegetables, pepper, black currants, strawberries, kiwi, citrus
  • E - vegetable oils (mainly sunflower), sunflower seeds, pumpkin seeds, nuts, sesame

Anthocyanins- blueberries, blueberries, chokeberry, cherries, cranberries, strawberries, elderberries

Minerals

  • Zinc - fish, eggs, whole wheat bread
  • Copper - seafood, nuts, avocado
  • Manganese - nuts, dark bread, beans, peas, blueberries
  • Selenium - sea fish, seafood, nuts, wheat germ, garlic, onion

Lutein- kale, spinach, parsley, lettuce, yellow vegetables

Zeaxanthin -orange and green vegetables, nectarines, blackberries, gooseberries, avocados

Anthocyanins in berries valuable to the eyes

Plant substances calledanthocyaninshave a significant impact on the quality of vision. They are red, blue and purple dyes in fruits and vegetables. The most valuable for the eyes are berries, especially blueberries, which contain as many as 15 types of anthocyanins. Their action is not limited to fighting free radicals. It has been proven that these compounds, isolated from blueberry fruits, regenerate the enzymes found in the eye that have been damaged by free radicals. In addition, anthocyanins seal the blood vessels of the eye, reduce blood clotting, thanks to which the eyeball is better supplied with blood and nourished. By improving the blood supply to the retina, these natural antioxidants improve the visual comfort of nearsighted people. Blueberry is also anti-inflammatory and bacteriostatic - omega-3 fatty acids have similar properties.

Lutein and zeaxanthin - natural eye filters

Other natural pigments important for the eyes are the so-called carotenoids. In addition to beta-carotene,luteinandzeaxanthinbelong to a wide group of these compounds. These dyes prevent eye defects and diseases such as cataracts and macular degeneration, which are the leading causes of blindness in the elderly. The macula is a point on the retina of the eye that plays a key role in the process of seeing. Lutein and zeaxanthin are constantly present in it, they act as a filter that protects the eyes against the harmful effects of radiationUV. In addition, it has been proven that regular consumption of products rich in these compounds prevents dangerous embolisms and clots of the arteries of the eyeball. Lutein (also in the form of supplements) is recommended especially for people who are often close to harmful magnetic fields (TV, computer) and for obese people, diabetics, people suffering from hypertension or hyperlipidemia, because these diseases often accompany macular degeneration.

This will be useful to you

A model menu in a diet for the eyes

»Breakfastsandwiches made of whole grain bread with cottage cheese, low-sugar cherry jam, grain coffee with skim milk

» Second breakfastegg and chicory sandwich, carrot to nibble on, mineral water

» Lunchpumpkin cream soup, turkey breast baked in foil with cranberries, potatoes from water sprinkled with parsley, salad red cabbage, boiled broccoli, cherry juice

» Afternoon teamilkshake with blueberries or blueberries

» Dinnersalad with tuna, lettuce, tomato, pepper, corn, wheat germ, sprinkled with a teaspoon of chopped nuts (dressing based on sunflower oil and herbs), croutons of whole grain bread with garlic butter, green tea

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Diets