Contents
Today, many of us work remotely. Those who still have days off kill time by switching from channel to channel, playing computer games or scrolling through social media feeds. And all this is not the best way affects the condition of the eyes. Oddly enough, the right choice of products can help vision.
“Many of us think that as we age, our eyesight necessarily decreases, but this is not so,” writes Shannon Kaiser, author of books on the psychology of happiness. “After doing research and talking to optometrists, I came to the conclusion that it is in our power to take care of eye health.”
The best way to save your eyesight is to have an eye examination every year. But we can also help the body if we monitor nutrition.
For example, add foods rich in lutein and zeaxanthin to your diet. These nutrients help to avoid chronic eye diseases. Studies have shown that a diet rich in vitamins C and E, beta-carotene, zinc and omega-3 fatty acids slows down age-related changes in the organs of vision.
The general rule to follow in the selection of products is seasonality. This means that it is seasonal fruits and vegetables that will bring the maximum benefit.
So what foods are good for eye health?
1. Green
Kale, spinach, and lettuce are rich in cancer-fighting antioxidants and vitamins. Kale is also a great source of beta-carotene, lutein, and zeaxanthin. It can be added to an omelet or side dish, mixed into fruit smoothies, or baked to make kale chips.
Spinach, on the other hand, contains 20,4 mg of lutein and zeaxanthin. Its leaves can be chewed just like that, added to a salad or made into a green smoothie.
Greens also help us better absorb lutein.
2. Eggs
Starting the day with eggs is a healthy tradition. They can also be used in snacks and eaten for dinner. They are rich in lutein, vitamin E and omega-3s. Farm eggs from grass-fed chickens typically contain more lutein than those from a poultry farm and can be an excellent source of omega-3 polyunsaturated fatty acids.
3 fish
The condition of our eyes depends on many different factors. Therefore, the right way of life is useful both for vision and for the whole organism. Choose oily fish as it contains higher levels of omega-3 fish oil. Include tuna, salmon, trout, sardines, anchovies, herring and mackerel in your diet. These types of fish contain the highest amount of omega-3s.
4. Nuts and legumes
Nuts are a nice snack, they are added to salads, smoothies and desserts. Knowing that they are also very good for eye health, we can pay more attention to these foods rich in omega-3 fatty acids.
Nuts also contain high levels of vitamin E, which may protect the eyes from age-related damage. The most nutritious are walnuts, Brazil nuts, cashews, peanuts. And the representative of legumes – lentils – will not only benefit, but also diversify the menu.
5.Seeds
Seeds are also a great choice as they are rich in omega-3s and can be a good source of vitamin E. A little chia, flax or pumpkin seeds in soups, salads or smoothies is a “power punch” for maintaining health.
6. Carrot
Who didn’t have their mother tell them in their childhood that carrots are good for their eyesight? Mom was right. Carrots are rich in both vitamin A and beta-carotene.
Vitamin A is a component of a protein called rhodopsin that helps the retina absorb light. Beta-carotene turns carrots orange and helps the body absorb nutrients like vitamin A.
7. Citrus
Citrus fruits are known to us primarily as a source of vitamin C. But they also contain a lot of vitamin E, an antioxidant recommended by doctors to combat age-related eye changes.
8. Sweet potato
Sweet potatoes rarely appear in our kitchens, and for good reason. It is rich in beta-carotene and vitamin E. You can cook many dishes with it: salads, soups and side dishes.
9.Beef
Beef is rich in zinc, which is good for eye health. Studies show that zinc slows down the process of macular degeneration and thus allows you to maintain good vision even in old age.
Our eyes contain a large amount of zinc, especially in the retina and vascular tissues surrounding it. Therefore, eating foods rich in zinc helps strengthen and support them.
Other types of meat also contain zinc – so if you prefer chicken breast or pork loin, you should not deny yourself.
10. Water
Water is essential for life in general and for eye health in particular. Drink more, and you will not be afraid of dehydration, headaches and dry eyes.
You don’t need superfoods to eat right. Seasonal vegetables and fruits that grow in our strip are an excellent source of nutrients and vitamins for the eyes.
About the author: Shannon Kaiser is an author of books on the psychology of happiness.