The eyes are the tool that allows us to observe what we have around us and, in this way, connect with the world around us. Thus, You have to take care of them both externally and internally and a habit that can help us to do so is to follow a healthy diet that provides us with all the necessary nutrients for healthy eyesight.. Luckily, the Mediterranean diet is a great ally to avoid any eye disease. Let’s see which foods are on the list of the most recommended to promote good health of our eyes.
Broccoli is a very complete food, as it contains vitamins A, C, K, E, ß-carotene, and other antioxidants, which are essential for eye care. Alternatives to broccoli include cauliflower, cabbage, and other deep green vegetables like spinach. These green leafy vegetables have been shown to be protective against glaucoma. In addition, the nutrients in these vegetables have a protective effect against aging, solar radiation and tobacco smoke. And, if that weren’t enough, they contain anti-inflammatory and antioxidant properties, which help prevent the appearance of cataracts.
Salmon is rich in vitamin D and omega-3 fatty acids, highly recommended for the proper functioning of the retina. Thus, in addition to protection against cardiovascular diseases, 2 or more servings of this oily fish have a protective effect against Age-Associated Macular Degeneration (AMD)
Red pepper contains vitamin C, which is beneficial for the blood vessels in the eyes. In addition, this vitamin reduces the risk of cataracts. And, lYellow peppers contain a pigment called zeaxanthin, a carotene that helps protect the eyes from solar radiation.
Oysters contain selenium and zinc that help delay AMD. Zinc also facilitates better absorption of other vitamins, such as A, and to release them from the liver so that they can be used in the eye tissues.
Oranges are a rich source of vitamin C, which helps prevent or delay the processes of cataracts and AMD. It also contains ß-carotenoids, which not only play an important role in cancer prevention, but also help maintain the health of the tiny blood vessels in the retina.
Eggs are also a food that has many properties that favor eyesight. They have omega 3 fatty acids, zinc and lutein that help keep the conjunctiva of the eye in good condition. In addition, the yolk is rich in vitamins A, D and E, which are also beneficial for the functioning of the eyes.
Carrots contain ß-carotene, which covers 50% of what our body needs in vitamin A. This vitamin helps maintain the functions of the retina and plays an important role in night vision. This food also has vitamins C and B1, and minerals such as iodine and potassium. This set of antioxidant properties constitutes a defense tool for our vision.
Olive oil, characteristic of the Mediterranean diet, aHelps prevent macular degeneration, which mainly affects the elderly.
This food contains carotenoids lutein and zeaxanthin, pigments that act as protection of the retina against AMD and cataracts. These two compounds have been called “internal sunglasses” for their protective effect against solar radiation.
The antioxidants in cocoa, called flavanols, are not only beneficial for the heart and brain, they have also recently been shown to be beneficial for vision. Specific, dark chocolate improves visual acuity and sensitivity. The antioxidants contained in cocoa are considered to aid blood circulation in the blood vessels of the eye.