There are two secrets to a healthy lifestyle and they're not
that secret: regular exercise and a balanced diet. A good diet isn't just
beneficial to your overall well-being. It also plays an important role in eye
health and helps prevent certain eye diseases.
If you want to keep your eyes healthy, in addition to
wearing contact lenses and using eye drops regularly, also consider including
in your menus foods rich in vitamins for the eyes, such as vitamin C or vitamin
D. To help you, JLR Eye Hospital have rounded up 8 of the essential eye foods.
1. Olive oil
It couldn't be otherwise: this emblematic ingredient of
Provençal cuisine is quite naturally at the top of the list. We already know
that olive oil reduces cardiovascular risks, but its role in good eye health is
less known.
Thanks to its high content of omega-3 and omega-6 acids and
vitamin E, olive oil also helps prevent dry eyes and age-related macular
degeneration (AMD). Enough to win all the way.
2. Carrots
No, what your parents kept telling you growing up wasn't
just a white lie to get you to finish your plate... Carrots are good for your
eyes.
This does not come from a magical power that only they
possess but from a high content of carotenoids, a family of molecules present
in many yellow, orange, or red vegetables notably including beta-carotene.
These pigments transform into vitamin A, which is
particularly beneficial for the eyes and retina (hence the names retinol,
retinal, and retinoic acid, the three forms of vitamin A).
This is why proper consumption of carrots improves your
visual acuity and night vision and helps prevent dry eye syndrome and macular
degeneration.
3. Salmon
Salmon is particularly good for your eyes thanks to the
omega-3 fatty acids it contains.
These acids help fight eye diseases such as age-related
macular degeneration or retinopathy, making them a complete and very healthy
nutrient with undeniable benefits. Omega-3 is found in quantity in fatty fish
such as trout, mackerel, herring, sardines, or anchovies.
4. Kiwi
Even more than citrus fruits with which it shares several
properties, kiwi is a fruit exceptionally rich in vitamin C, with strong
antioxidant powers.
In addition, the small exotic green fruit has the dual
benefit of producing collagen in the eyes and keeping the muscles of the
eyeball and its blood vessels in good shape.
Thus, kiwi contributes to the good health and freshness of
your eyes and prevents the development of eye diseases, such as cataracts and
macular degeneration.
5. Nuts of all kinds
Nuts such as almonds, hazelnuts, peanuts, or walnuts not
only provide plenty of vitamins B and E and omega-3 but also contain selenium
and zinc, antioxidant minerals that protect cells from the eyes.
In this way, whether as an aperitif or in a mixed salad,
nuts help reduce the risk of cataracts and prevent problems related to the
macula, a part in the center of the retina whose role is to allow
distinguishing details.
6. Spinach
Yes, spinach makes you strong like Popeye. But that’s far
from being their only quality! Like all other leafy green vegetables, spinach
is rich in lutein and zeaxanthin, antioxidants that are also found in the
retina and lens.
Better yet, the high amount of vitamin A they contain also
helps prevent dry eyes and protects the eyes against the harmful effects of the
sun's UV rays.
7. Forest fruits
In addition to being delicious, wild berries are among the
healthiest foods, thanks to the flavonoids they contain. But what exactly are
flavonoids? These are natural pigments that fight against free radicals that
cause eye cells to age.
So, every time you eat strawberries, raspberries,
blueberries, and blackberries, you are helping your retina to regenerate and
improve your visual health.
8. Milk
We end this list with another great regular in our daily
diet, milk. And with its high vitamin A content, we have good reason to do so.
In addition to the benefits that we have already mentioned,
this vitamin helps to strengthen the conjunctiva, the membrane that covers the
inside of the eyelid and the sawdust (the white of the eye) and also protects
against photophobia, the intolerance to light.
So you have been warned: there is nothing better than
starting the day with a good bowl of milk in the morning, or other dairy
products like yogurt or cheese. As you can see, diet plays a very important
role in the proper functioning and health of the eye.
The foods we have mentioned are just some of those that
contribute to good eye health. To maintain good eyesight, also remember to
visit your ophthalmologist at least every two years to have an eye test and
detect any possible problems.
Conclusion
In conclusion, maintaining good eye health is not only about
wearing contact lenses or using eye drops; it's also about incorporating
nutrient-rich foods into your diet.
The foods mentioned, such as olive oil, carrots, salmon,
kiwi, nuts, spinach, berries, and milk, are packed with vitamins, antioxidants,
and minerals essential for optimal eye function and prevention of eye diseases
like macular degeneration and cataracts.
By including these superfoods in your meals, you can nourish
your eyes and support their overall well-being. However, it's important to
remember that these foods are just a part of a healthy lifestyle.
Regular eye check-ups with an ophthalmologist are crucial
for detecting any potential issues early on and ensuring that your eyes remain
in top condition.
By combining a balanced diet with regular eye examinations,
you can take proactive steps toward preserving your vision for years to come.
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