Our eyes, like all our entire body, must be kept in a good condition from an early age as possible. Everyone has heard that is very healthy to eat carrots which improve our eyesight. There are products to improve our eyesight which we can’t live without – these are greenery, apricots, beans, citrus, fish, nuts. Gain of vision will be successful if you eat all these food products in combination, adhering to the principles of diversity.
There are more than 45 million blind and over 135 million visually impaired people in the world
In case of any eye disease, you need to eat food that is easily digested and absorbed in our body. It is best to eat natural food that has not been cooked. In a daily peoples’ diet at least 60% of food should contain fruit and vegetables.
7 essential food products for good vision
Carrot. It contains a huge amount of vitamin A, also carrot contains antioxidant beta-carotene, which helps maintain and not lose visual acuity. Carrots also contain vitamins such as C, B, D, E, as well as potassium, calcium, sodium, phosphorus, iron, zinc, copper, fluorine.
Blueberry. Blueberry contains a lot of antioxidants. It includes acids, trace minerals and vitamins such as A, C, B and PP. Blueberry also contains lutein; this pigment helps maintain good vision condition. Blueberry is only useful when it is fresh, frozen berries are not effective. Blueberry has a very good effect on vision. Blueberry substances increase visual acuity, relieve eye fatigue and improve night vision. It is very beneficial for pilots, drivers and computer engineers. In addition, there are substances in blueberry that reduce blood sugar.
Broccoli. Broccoli helps to improve vision and protect the eyes from such a disease as cataracts. It contains lutein and zeaxathine, which are very beneficial for eye lenses. Carotenes contained in broccoli also protect the eye cells from free radicals.
Spinach. Spinach protects the eyes from various diseases. It contains such a component as lutein, which in turn protects our eyes from cataracts. Spinach is very nutritious and contains vitamins A, C, E, K, B2, B6, as well as copper, zinc, phosphorus, potassium, magnesium, protein and fatty acids. Those people who love and often eat spinach have a 90% reduced risk of eye disease. In general, spinach has long been recognized by scientists as the most effective product that helps to improve vision.
Fruit. Fruit such as kiwi, oranges and apricots are very rich in vitamin C. Vegetables and fruit rich in vitamin C – lemon, orange and tangerine strengthen blood vessels. It is good to include citrus fruit in your diet: lemon, tangerine and orange to improve blood vessels, including eye vessels condition. Apricot and melon are rich in beta-carotene, an antioxidant that synthesizes vitamin A in the human body.
Fish and fish oil. Fish oil prevents macular degeneration and other eye diseases. Fish is the main source of omega fatty acids, which have excellent effects on eyesight. The most expensive and healthy fish is salmon which contains omega acids. These acids are very important as they help to prevent many eye diseases. Lack of these acids in menu can cause eye dryness. Omega fatty acids are also found in tuna, sardine and herring.
French beans. It is another beneficial product for good eyesight. Beans help vitamin A to penetrate from the liver directly into the retina, producing melanin which is very important for the eyes, since the sufficient amount of melanin in the eye protects it from ultraviolet and also helps to see better in the darkness.
To maintain good vision, proper nutrition is necessary. In order to eat properly, you should follow certain principles:
• reduce saturated fat intake
• practice moderate eating
• eat high-grade, easily digestible food
• follow the diet rich in antioxidants containing plenty of vitamin A, E and C.
Sample menu for eyesight improvement:
- • Breakfast - dried or fresh fruit with cold fresh milk, without bread
- • Lunch - steamed vegetables with fish, meat or eggs. Potatoes need to be cooked unpeeled. Baked apples, dried fruit, nuts
- • Dinner - salad seasoned with olive oil and lemon juice. Whole meal bread with cheese and butter, stewed French plums
- Practice regularly the eye exercises
- Stop smoking, limit the consumption of alcohol and caffeinated drinks
- Wear sunglasses more often
- Control your sweet and salty food intake
Some eye diseases, in particular loss of visual acuity, can simply be prevented. To do this, you need to at least adjust your diet and to maximum – slightly change your habits by limiting the time spent in front of your computer monitor, TV or any other gadget.