Eye Care: Food for the eyes

Vitamin A is essential for maintaining good vision. It strengthens the cornea and helps prevent infections of the conjunctiva. Eye care…

How to IMPROVE Your Eye Health – 3 Eye Care Tips

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Food for the eyes

Vitamin A is essential for maintaining good vision. It strengthens the cornea and helps prevent infections of the conjunctiva. Vitamin B2 (riboflavin) plays an important role in energy metabolism of nerve cells in the retina and keeps it healthy.

Folic acid is important for cell division in many tissues including those of the eye. Vitamin B12 regenerates damaged optic nerves and improves night vision by protecting nerve cells against oxidative stress caused by free radicals.

Zinc is necessary for normal functioning of several enzymes that protect against oxidative damage caused by free radicals and thus prevents macular degeneration.

The eye is a very sensitive organ. Even the smallest damage can lead to serious consequences.

The eyes are particularly sensitive to light, so it is important that there is enough vitamin D in the diet. In addition, the eye needs lots of nutrients: calcium, magnesium and zinc play an important role here. The carotenoids lutein and zeaxanthin protect against age-related macular degeneration (AMD) and cataracts. They are found in spinach, kale and carrots. The omega-3 fatty acids in fish oils prevent dry eyes and protect against macular degeneration.

Vitamin C strengthens the collagen matrix of the cornea and protects against cataracts. Oranges, grapefruits and tangerines are particularly rich in this vitamin; however, broccoli, Brussels sprouts and kale even surpass them. Vitamin E helps fight oxidative stress on the retina and protects against AMD.

However, we do not always pay attention to our eyes. And this is unfortunate because our eyes are extremely sensitive and need special care.

The nutrients needed for a healthy eye are vitamins A and C, zinc and lutein. Vitamin A protects against night blindness, dry eyes and cataracts. Zinc deficiency leads to blurred vision and less sharp sight. Lutein is needed for good vision in twilight or poor light conditions.

The best source of vitamin A is cod liver oil, which contains about 30-50 percent of this nutrient per serving (about 1 tablespoon). It also contains vitamins D and E as well as omega-3 fatty acids from cold-water fish such as salmon or mackerel that help prevent dry eyes.

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