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Nutrition For Healthy Eyes

For the eyes’ well-being, nature offers good help through some foods that are healthy and within everyone’s reach. Those who have vision problems and those who have none must safeguard this vital organ. It is essential to do so early to avoid serious consequences.

Diet And Eye Health: Foods Of Plant Origin

It is not commonplace that carrots are suitable for the eyes: the orange-colored vegetable is rich in vitamin A which counteracts eye fatigue, dry eyelids, ulcerations, and, in some cases, irreversible blindness. This vitamin, essential for eye health, is also contained in pumpkin.

Other so-called “protective” foods for the eyes are: citrus fruits, peppers, and tomatoes that fight free radicals and, being rich in vitamin C, help keep the optic nerve functioning.

Green leafy vegetables, such as spinach and kale, and red wine, contain lutein and zeaxanthin, which protect the macula and help slow down the degeneration of the macula.

Soy is an antioxidant, and in all its forms, i.e., in oil, milk, and yogurt, it contains essential amino acids, phytoestrogens, vitamin E, and agents that perform an anti-inflammatory action.

Also important are dried fruit, almonds, and walnuts, rich in antioxidants and vitamins. Berries keep blood pressure in check, while avocado is effective against cataracts.

Good news for dark chocolate lovers: like grapes and blueberries, it contains flavonoids that protect the cornea and the crystalline; be careful, though, the chocolate must contain more than 70% cocoa and must not have salt and aromas. Olive oil, better if an extra virgin, is the best way to dress salads, and in low doses, it activates the antioxidants beneficial for our body and our sight.

Nutrition And Eye Health: Beware Of Foods Of Animal Origin

Not all foods of animal origin are helpful for our body and, in particular, for the eyes.

Among the foods for the eyes, there is fish, a source of Omega 3, which are essential fatty acids; in particular, fatty fish such as tuna, salmon, wild trout, and sardines should be consumed. Vitamin A, a fat-soluble vitamin, is beneficial for the health of the organ of vision and is also contained in foods such as liver and other offal, cod liver oil, chicken, tuna, mascarpone, caciocavallo, duck egg, and also in other derivatives such as butter, cheese, eggs, and milk.

Particular attention is needed in consuming foods of animal origin because they are highly inflammatory: therefore, meats rich in fats such as cured meats and dairy products should be avoided. It is clear that excesses are wrong: we must adopt a balanced and varied diet, trying to eat everything to take on the different substances our body needs. If even a good diet is ineffective against eye diseases of a certain level, it is necessary to consult a specialist. For example, suppose the problem involves the retina, with a non-invasive examination such as OCT or Optical Coherence Tomography. In that case, it will be possible to diagnose many eye disorders such as glaucoma, macular degeneration, or retinopathies.

Also Read: Seven Foods That Are Good For Your Eyesight


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