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A balanced and varied diet ensures our health and well-being. However, by focusing on the right ingredients, we can improve the functioning of a specific organ. What should we focus on if we want to improve the functioning of the eyesight?
Luteina i zeaksantyna
Lutein is the first thing that comes to mind for all people, who want to improve the functioning of the eyesight. It is so popular above all due to its promotion in various advertisements of dietary supplements supporting eyesight. Better however, reach for natural sources of lutein rather than supplements. What does lutein help with and where can we find it?
Lutein is a yellow pigment that belongs to the carotenoids. Not we are able to produce it, which is why it is so important to deliver it along with food. Its main task is to scavenge free radicals from the body, and these are free radicals that lead to oxidative stress, weaken the eye shielding mechanisms. As a result, they promote damage to the lens. Lutein, which has a strong potential to sweep them out, protects our eyesight. It protects against damage to the capillaries of the retina and the macular photoreceptors of the eye. It accumulates in the lens and macula, where it acts as a protective shield. Companions its zeaxanthin, which is also a carotenoid and is essential in food proper functioning of the eyesight.
Lutein is found in yellow, orange and green vegetables. So vegetables such as spinach, cabbage, kale are rich in it, parsley leaves, chives, broccoli, zucchini, peppers, etc. It also occurs in egg yolk, although its presence in eggs depends on how the hens are fed and breeding. Zeaxanthin is present, among others, in in corn, peas and spinach.
If we want to improve our eyesight, we should provide about 6 mg of lutein with the diet. Meanwhile, it turns out that it is average we provide it about 2 mg per day.
It should also be remembered that both lutein and zeaxanthin dissolve in fats, so products rich in these ingredients are worth it combine with oils, olive oil, fatty fish, etc. In addition, they are easier to digest when they are served in crushed, fermented or gentle heating, because then the cell structures are broken, which makes the dyes easier to release.
Vitamin A, C and E.
They are also perfect for scavenging free radicals vitamins A, C and E. They complement each other. Vitamin A neutralizes the free radicals where the oxygen concentration is low. Vitamin E, on the other hand, reacts with high levels of oxygen in the tissues. In addition, vitamin E prevents oxidation vitamin A and increases the absorption of beta carotene in the small intestine. Vitamin C on the other hand, it works in intercellular fluids and in the water environment of the cell. He fights, among others with those free radicals that create harmful reactions with vitamin E. The interaction of these vitamins shows how important it is to supply all of them with food.
In addition, remember that our ability to see it depends precisely on vitamin A. It is essential for synthesis a photosensitive dye that absorbs photons of light – rhodopsin. Conditions also the correct structure and function of the eye, because it is necessary for the renewal and epithelial tissue functioning.
Milk and its products are a rich source of vitamin A, liver, fish oil and butter, while provitamin A, i.e. beta-carotene, is rich in vegetables and fruits such as pumpkin, carrots, tomatoes, spinach etc.
Vitamin E can be found mainly in oils, nuts, grains and green vegetables, and vitamin C in many vegetables and fruit, e.g. in peppers, kiwi, tomatoes, potatoes, cabbage, currants, Brussels sprouts and many others.
Zinc and vitamins with group B
Zinc is a mineral not associated with the functioning of the eyesight. However, it protects our eyes against the effects of the environment external. One of its actions is to protect the macula from degeneration. The deficiency of this element, however, can even lead to myopia. For this reason, care should be taken to ship it with food in the right amount.
Products rich in zinc are mainly products animal, i.e. meat, eggs, milk and seafood. From plant products it is absorbed much worse, but it can be found, among others in dark bread or buckwheat. It should also be remembered that zinc is better absorbed by adequate supply of protein in the diet and in the presence of citric acid, while alcohol reduces its absorption.
B vitamins support the work of the optic nerve. Adequate supply of them also reduces the risk of macular degeneration. Vitamin B1 improves the strength of your eyesight, B6 relaxes your eyesight, and vitamin B2 protects against photophobia.
B vitamins can be found in various types of groats, whole grains, nuts, almonds, eggs, meat and many other.
the other ingredients affecting eyesight
Of course, there are ingredients that are good for your eyesight much more. These include, for example, anthocyanins and healthy fats. It’s hard however, put them all in one article. More about good diets eyesight can therefore be read in article 8, the guardians of our eyesight.
Main photo: Photo credit: pumpkincat210 / Foter / CC BY
Photo 1: Photo credit: sfloptometry / Foter / CC BY-SA