We all know that a balanced diet is the first step to good health. It is also very important for our eyes! Through a balanced daily menu, we can naturally supply these important organs in our body with the necessary vitamins and minerals. But what is the best diet for your eyes? We’ll introduce you to some of the most important foods that protect your eyes and keep them healthy.
Nutrition for the eyes: Add these essential foods to your menu
Focus on bright colors. Green, yellow, orange and red fruits and vegetables are not only a visual feast for the eyes, but also good nutrition for the eyes!
TOP foods that are good for our eyes
Nutrition for the eyes: 7 foods for better eye health
The most useful foods for healthy eyes contain vitamins A, C, E, zinc, omega-3 essential fatty acids, as well as the carotenoids beta-carotene, lutein and zeaxanthin.
Fish, especially the higher-fat species such as salmon, tuna and mackerel, is a valuable food for eye health. It contains healthy omega-3 fatty acids, which can contribute to vision development and the good condition of the retina. Regular consumption of higher-fat fish also helps prevent dry eyes, a condition triggered and exacerbated by too much time in front of a computer or phone. If you want to have healthy eyes and good vision, eat fatty fish at least three times a week.
Regular consumption of fish has many benefits for the eyes
Eggs are an excellent source of vitamins C, E and lutein and are therefore also on the list of foods that are good for the eyes. They also contain another carotenoid related to lutein called zeaxanthin, which is very important for good vision. The zinc in eggs contributes to retinal health and also supports night vision. Consume eggs every day without any problem.
Eggs are also one of the foods that are good for the eyes
Carrots are rich in beta-carotene. This is a secondary plant substance that is converted into vitamin A in the liver and is extremely important for good vision. Yellow carrots are also high in lutein, which may help prevent age-related macular degeneration. A diet rich in lutein may be particularly helpful in preventing this disease. Tip: Your body absorbs and uses beta carotene more efficiently when you eat cooked carrots instead of raw. Additionally, vitamin A and its precursors are fat-soluble, so eating carrots with a fat source improves absorption.
Carrots are good nutrition for the eyes
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In addition to being delicious, red peppers are incredibly rich in vitamin C. And it’s good for the blood vessels in the eyes and, according to scientists, can reduce the risk of cataracts. Remember that heat treatment degrades much of the available vitamin C. It is therefore better to eat peppers raw more often.
Colorful peppers also contain the aforementioned vitamins A and E, which are good for the eyes
#Nuts and seeds
Nuts like almonds are rich in omega fatty acids and therefore have a positive effect on eye health. They contain vitamin E – an antioxidant that protects the eyes from the effects of free radicals. It fights unstable molecules that target healthy eye tissue. Sunflower seeds, hazelnuts and others are also rich in vitamin E. When consuming them, do not forget to pay attention to the portion size as they are high in calories. Be sure to pay attention to portion sizes when consuming them as they are high in calories.
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Eat more nuts and seeds to have healthy eyes
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Blueberries are known for their health benefits. These purple gems are rich in anthocyanins, powerful antioxidants that strengthen the collagen structure in the retina and provide additional vision protection. They can also improve the vision of people with normal-tension glaucoma, a form of the disease that damages the optic nerve. If you spend a lot of time in the sun, anthocyanins can protect your retina from damage caused by UV light. You can also get anthocyanins from other purple, blue, and dark red foods such as red or purple grapes, blackberries, pomegranates, and cranberries.
Improve your eyesight by eating more blueberries
Legumes contain many vitamins, minerals, antioxidants, fiber and proteins and are therefore extremely healthy. They are particularly rich in the mineral zinc, which plays an important role in eye health. Regular consumption of legumes can reduce the risk of developing cataracts and nyctalopia.
Consume pulses after soaking them in water for about 12 hours