What foods can really improve your vision?
Each year the number of people with visual impairment is increasing. But how can we help ourselves? A healthy diet is a good answer. Here are some tips what food you should eat in order to improve your vision.
Blueberries and the active components that they contain. They reinforce retinal capillaries, protect eyes from the harmful environmental effects, help to maintain retina and optic nerve nutrition.
Zeaxanthin and lutein. These materials can be found in yellow, red and orange fruits and vegetables, egg yolk, green leafy vegetables, spinach, broccoli, cereals, etc. They pause progression of cataract, senile blindness and glaucoma, and help prevent macular degeneration. Lutein is used as an antioxidant and a pigments that absorbs blue light. Studies have shown that lutein is concentrated in a particular part of macular, which is responsible for central vision.
Selenium and zinc. They are powerful antioxidants, zinc helps to absorb vitamin A, and this prevents loss of vision in the dark time of the day. The main source of selenium is grains and meat. A natural source of zinc is meat, cheese, whole grains, beans, nuts, coffee, and tea. A number of zinc is in turkey, crustaceans and molluscs (oysters, shrimps, lobsters), eggs.
Vitamin E and vitamin C. They are necessary for the production of mucus in the eye, they keep your eyes moist and slow down aging. A natural source of Vitamin E is wheat germ, corn, nuts, spinach, olives, asparagus, avocados, corn, linseed, olive and sunflower oil. Vitamin C can be found in citrus fruits, tomatoes, potatoes, cabbage, onions, papaya, broccoli, Brussels sprouts, black currants, strawberries, spinach, and kiwi.
Vitamin A. It helps the retina of the eye to distinguish light and dark colors. Most of it is found in fish oils, butter, egg yolk, as well as cod and bovine liver, dairy products, carrots, pumpkins, tomatoes, cabbage, spinach, broccoli and other green vegetables, as well as apricots.
Vitamin D. It enhances the natural visual acuity and strength. This trace element is abundant in fish oils, eggs, butter and cheese, meat, egg yolk, salmon. Our body also produces it if we stay in the sun. therefore, in winter it is recommended to use extra vitamin D.
Vitamin B2. It is necessary for conjunctiva. Excessive eye sensitivity to light may indicate a lack of vitamin B2. This vitamin is mainly found in leafy vegetables, buckwheat, wheat, brewer’s yeast, meat, fish and dairy products and eggs.
Omega-3 fatty acids. It prevents eye dryness. It is recommended to eat northern sea fish – salmon, mackerel, herring, sardines, tuna. Fish can be replaced by fish oil. Other sources of omega-3 fatty acids are walnuts, dark green leafy vegetables, and flaxseed oil.