Age-related eye diseases, declining eyesight, dry eyes or even night blindness can also be caused by nutrient deficiencies caused by deliberately or unconsciously not eating certain foods. To keep things in perspective for as long as possible, we depend on particular vitamins and minerals. You can find out what these are and what foods contain exceptionally high amounts.
Sweet Potatoes For Beta Carotene
“Eat your carrots (or carrots or turnips); it’s good for the eyes!” Many people probably know this saying from childhood. And the beta carotene found in the food is good for your eyesight. What mom probably didn’t know: sweet potatoes have a little more of it than carrots, namely 8 milligrams per 100 grams, which covers the daily requirement of a healthy adult. But even a considerable carrot will do the job with ease.
With the help of fat, the body forms vitamin A (retinol) from the provitamin beta carotene. Vitamin A is essential so that the rods in the eye can distinguish light from dark and the retina “translates” the incoming light into the right images for the brain. A vitamin A deficiency not only threatens night blindness it also promotes the development of other eye diseases. The good news: there are hardly any vegetables that do not contain beta carotene. Anyone who eats a balanced diet is almost certainly well taken care of.
Oysters For Zinc
No food has a higher zinc content than oysters. At around 84 milligrams per 100 grams, a large bite of seafood is basically enough to cover the average daily requirement of 10 milligrams. The trace element ensures beautiful skin, hair, and nails and supports the immune system and contributes – only marginally – to healthy sperm production in men. Like lutein, zinc can be found on the retina and ensures that vitamin A reaches the eyes from its storage location in the liver. If there is a lack of zinc, not only does the retinal metabolism function to a limited extent, the full view is clouded. Zinc is an actual eye protection agent. According to a US study commissioned by the National Eye Institute, anyone who consumes too little of it throughout their life runs the risk of developing age-related eye diseases such as the aforementioned macular degeneration.
Wheat Germ Oil For Vitamin E
The lens can also become cloudy with vitamin E deficiency. The medical term is a cataract or gray star. Researchers at the University of Cambridge found out that a sufficient supply of the cell protection vitamin helps prevent the irreversible clouding of the eyes. 5 Because once this is there, only an artificial lens can provide a clear view again. With 15 milligrams of vitamin E per day, men and women are well supplied – the same amount in a spoonful of wheat germ oil. This food trumps pretty much everything else edible in terms of vitamin E. Practical: The oil also provides the fat required for metabolism.
Rosehips For Vitamin C
Nothing works without good old vitamin C – and the eyes are no exception. Because vitamin C is a beautiful little helper when it comes to ensuring that certain nutrients can be utilized and absorbed by the body at all – especially iron, every cell, including the visual cells, is therefore dependent on vitamin C.. If you want to strengthen your eyesight, you should consequently consume foods containing vitamin C. Incidentally, the rosehip has the most to offer, which wrongly leads a niche existence. One hundred grams contain up to 1250 milligrams* of vitamin C – the lemon (53 milligrams) looks comparatively old.
Per day is sufficient for optimal care, which is eaten with 5 to 7 rose hips. 6 Another study at this point: As a long-term British survey with 2054 female twins revealed, the risk of developing a cataract (clouding of the eyes) in old age was significantly reduced in the participants taking vitamin C.