Food That is Excellent for Your Eyes? All too often people take their eyes for granted, so they start thinking about eye health only after they start having problems with it.
Vision is extremely important to us all. Thanks to him we are able to perceive the world around us. Rejoice in the beauties of life and all the other things we can see on a daily basis.
In today’s article, we will find out what is the best food for the eyes, food that will help us look good and when we grow old.
Eyecare is complex, and part of that jigsaw puzzle is of course proper nutrition.
Food can help protect and prevent your eyes from various diseases and preserve your eyesight.
Here are the best foods for the eyes
Carrots food for eyes
Do you remember your parents constantly telling you how important carrots are to your eyes?
Yes, they were right. Carrots are the most popular and truly great food for healthy eyes.
Carrots are a great food for healthy eyes and good eyesight. They are rich in Vitamin A which can prevent night blindness and is essential for eye retina health.
Crunchy carrots contain antioxidants, beta-carotene, lycopene, and lutein. All of these ingredients help to reduce the risk of macular degeneration and cataracts.
So you should eat carrots daily or whenever you can.
Nuts food for eyes
Nuts like almonds, nuts contain omega-3 fatty acids, which are important for eye retina health and protect against age-related deterioration
Salmon and sardines
Eat more fish if you want to preserve the good eyes.
Apart from carrots and fish, it is important for good eyes. Fish is particularly beneficial to the eyes because it is a rich source of omega-3 fatty acids.
Regular consumption of omega-3 fatty acids protects the small blood vessels in the eyes.
Eat fish such as salmon, herring, or sardines at least if you can include them twice a week in your daily diet.
Broccoli
There is no one who has not touched the information on how healthy and useful broccoli are for health. This includes eye health.
Therefore, you will not be surprised to find that broccoli is one of the most recommended foods to maintain a healthy look.
They are a rich source of antioxidants and vitamins and are the easiest way to get so many nutrients in one bite.
By consuming broccoli you will also be consuming Vitamin A, Vitamin E, and Vitamin C which will work together to preserve your good eyesight.
Spinach food for eyes
This green plant contains carotenoids such as beta-carotene, lutein, and zeaxanthin, plus vitamin C and vitamin E.
Spinach undeniably helps protect against macular degeneration and night blindness.
Eggs
This will surely surprise you that eggs also help with good vision. But that’s true – eggs improve eye health.
It doesn’t matter if you prefer whipped or boiled eggs, it’s important not to exclude eggs from the diet.
Just two eggs a day is enough to take advantage of their health and eye benefits. Vitamin A in eggs improves the retina’s health.
In addition, eggs contain group B vitamins, essential fatty acids, and zinc.
By consuming eggs regularly, you will improve your eyesight and save the line.
Almonds excellent food for the eyes
Crunchy and delicious, almonds are rich in vitamin E. This vitamin slows the development of vision problems that occur as a result of aging.
Almonds can successfully prevent cataracts.
Strawberries, blueberries, raspberries
These sweet little fruits are an amazing source of antioxidants.
Antioxidants have been shown to reduce the risk of eye diseases.
They also contain a lot of vitamin C and thus form an ideal combination for maintaining eye health.
Tomato
It contains lycopene, anger, and vitamin C, which are the first to work against free radicals that damage eyesight.
Lycopene keeps the tissues young and supple, and vitamin C strengthens immunity, protecting the body against various infections and colds.
Garlic
It is rich in many minerals such as calcium, sulfur, phosphorus, iron.
It contains essential oils such as allicin, which is why they call it an antibiotic made by nature.
Thanks to its sulfur compounds, garlic improves vision, prevents glaucoma, cataracts, and degenerative eye diseases.
In a word, garlic enhances the body’s defensive ability to fight for the better health of our body.
Apricots
They are rich in beta carotene, vitamins C and E, zinc, and copper.
Apricots are extremely useful for “aging eyes”.
Studies have shown that the presence of beneficial vitamins and elements in the fetus reduces the risk of macular degeneration by 25 percent – the leading cause of vision loss after 60 years of age.
Other that are beneficial to your eyes are pumpkin, tomato, cabbage, garlic, milk, avocado, papaya, apricots, lemons, oranges, dark chocolate, oysters.r foods Everything we eat affects our bodies.
Whether the effect of food will be positive or negative depends solely on us and the choices we make in our daily diet.
Just as there are foods that are good for eye health, like carrots, there are foods that can harm your eyes.
So keep an eye on the following foods and avoid them for good visibility.
Since our eyes are vascular, which means we are full of blood vessels, we need to eat a healthy diet if we are to protect them.
Only with healthy habits can we protect them from damage.
Because the blood vessels of the eye are so small, they can be easily blocked by fatty deposits of any size. For this reason, certain unhealthy foods can do great harm.
Some of the following foods you might expect to be unhealthy, but others may surprise you.
If they happen to be included in your diet regularly, be sure to eliminate them if you want to protect your eyes and overall health.
Unhealthy food for eyes
1. Margarine and vegetable oils
These products are not natural; they are made from human products using chemicals and processing.
In the end, they are very rich in polyunsaturated fats, which are very unstable and will easily oxidize in the body.
Oxidized fats can cause mutations in the cells as well as inflammation.
These mutations and inflammations can lead to clogged arteries and other health problems.
2. Fried food is bad for the eyes
As mentioned above, vegetable oils are very bad for the body.
But nonetheless, we use them daily for cooking food.
Canola oil, in particular, is one of the three genetically modified products in the United States and is used by almost all frying restaurants.
The oil not only leads to clogged arteries, but the arterial plaque can lead to higher blood pressure, which is also harmful to the eyes.
3. Commercially prepared cookies
These products are made with trans fats, which are created when food manufacturers process with vegetable oil.
Trans fats are known to increase LDL blood levels of ‘bad’ cholesterol, which can lead to arterial blockages. Trans fats also increase the levels of triglycerides in the blood, which contributes to fatty deposits in the arteries.
In a word, trans fats are bad and harmful to our health.
4. Crackers
Most varieties of these are also made up of trans fats that are waiting to damage your arteries.
Imagine the pressure increase in the delicate eye if the complex blood vessels are clogged there.
When blood flow to the eye is blocked, it interrupts the supply of nutrients and oxygen.
This can lead to stroke, and reduced or distorted vision, and other problems.
5. Sweetened drinks
Sweetened drinks get their sweet taste from added sugars such as high fructose corn syrup.
These added sugars have been scientifically proven to increase the risk of high blood pressure and elevated triglyceride levels.
All of this causes problems for your cardiovascular system and eyes.
For eye health and overall health, avoid processed foods and drinks and stick to real foods and freshwater and teas.
To give your eyes extra boost and to maintain good eyesight, look for foods rich in vitamin A and carotenoid antioxidants such as sweet potatoes and spinach.
Golden rules for good eyesight
In modern society, almost everyone spends several hours looking at computer monitors.
This activity can have negative effects on eyesight, so we need to take care of our eyes.
Here are some tips to improve your eyesight
1. Nutrition for a Better Kind
The eyes need more nutrients for optimal functioning.
Start with these:
– Vitamins A, C, E, and minerals such as copper and zinc are vital for vision.
– Antioxidants, such as beta-carotene, lutein, and zeaxanthin, protect the retina’s yellow spot from damage by sunlight.
You can get these antioxidants from egg yolks, yellow peppers, pumpkin, and carrots.
Current research shows that consuming yellow and green vegetables also prevents damage to the yellow spot that is a leading cause of blindness – caused by aging.
– Foods containing sulfur, cysteine, and lecithin help protect the lens from cataract formation.
A great choice is garlic, onions, and dill.
– Blueberries and grapes, which are rich in anthocyanins, have antioxidant and anti-inflammatory properties that can help improve vision.
– DHA is a fatty acid present in fish such as salmon, sardines, mackerel.
DHA provides structural support to cell membranes to improve eye health.
– To prevent dehydration and dry eyes do not forget to drink filtered water every day: 8 glasses of 250 ml each day for lubricating the eyes.
2. Practice your eyes
These simple exercises will help you maintain optimal vision.
Do these exercises immediately after waking up before going to bed at night, or any part of the day when you feel tired.
It is very important to keep your hands clean and relaxed.
With daily exercise, you could see improved results in just one month.
– Warm-up your eyes. Warm hands with rubbing and then cover your eyes for five seconds, repeat three times.
– Turn your eyes. Start looking up and then slowly turn 10 laps clockwise and 10 laps counterclockwise.
– Focus. Hold a pen upright, focus your eyes on the pen, and slowly draw the pen to 15 centimeters from the nose.
Then slowly move it away focusing on the pen, repeat 10 times.
– Using your thumbs massage with the thumbs into small circles, 20 times in one direction, 20 in the opposite direction.
Repeat over the middle of the eyebrows, under the eyes on both sides of the nose.
– Tilt your head backward, close your eyes, and relax for three minutes.
3. Limit environmental toxins
External factors can also contribute to eye damage.
Factors such as fluorescent lamps, computer monitors, environmental allergens, pool chlorine, air conditioning and heating, low light reading, and constant itching.
Do not smoke and reduce your exposure to cigarette smoke as it increases eye pressure.
Wear sunglasses to protect your eyes from exposure to ultraviolet radiation.
4. Rest and relaxation for the eyes
Sleep allows the eyes to rest, repair, and recover completely.
Insufficient sleep can impair vision, so try to sleep for eight hours each night.
Rest your eyes every hour of the working day: 10 minutes for every 50 minutes spent in front of a monitor or reading.
Conclusion
Eye health is extremely important to us all.
Good vision must be maintained regularly with proper and healthy diet choices.
Because once we start having a problem and spoiling our eyesight, it’s much more difficult to get back to normal.
Apparently genes play their part, besides healthy eating, but we certainly need to preserve our eyes.
Eat exclusively healthy foods, although in reality it is not 100% possible, still try as much as you can.
Try to avoid artificial fats, drinks, snacks and everything that is made artificially.
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