The sight of people who spend many hours in front of a monitor is almost compromised. For your eyes to remain healthy, you need vitamins and minerals, esential nutritive elements needed for your eyes. Human body does not produce its own vitamins and minerals and therefore we have to get them from food. A series of eye diseases can be prevented through a healthy diet.
Here are some of the most beneficial aliments to consider:
Carrots should be considered a gold mine in terms of vitamins and nutrients.
It is also known for its eyes and sight benefits due to its high content of beta-carotene, a powerful antioxidant, which, in our body is transformed into vitamin A, which helps improve eyesight, strenghthens the immune system, strenghthens bones and teeth and prevents the possible thyroid problems.
This ingredient protects the eye from diseases such as caratacts and macular degeneration, which is why it’s recomended the consumption of raw carrots, at least twice a week.
The list of microelements and nutrients contained by carrots is impressive: besides beta-carotene, in carrots are vitamins C,B,D,E and K, proteins, potassium, calcium, phosphorus, zinc, sodium, manganese, etc…
The carrot juice has anti-inflammatory properties, it fights against aging and it is used to prevent cancer.
Eggs are essential aliments for eyes health.These are high in protein, minerals, vitamins as well as substances such as lutein, sulfur, amino acids and cysteine, very useful for preventing eye diseases.
It is recomended that the eggs to be eaten boiled, soft.
Peppers, broccoli and Brussels sprouts
These three vegetables provides a burst of vitamin C, another key antioxidant that especially protects the eyes. It can be prepared in soups, omlets, grilled, baked or combined into a super delicious spring food (with a little olive oil and garlic)
Potatoes are a rich source of vitamin A (as beta-carotene), an essential ingredient for healthy eyes. It is recommended to eat sweet potatoes for at least twice a week, but it is important to eat it boiled or baked, and not fried.
Fish improves visual acuity
Doctors recommend eating fish at least three times a week, because it contains omega 3 fatty acids, which are recommended for increasing visual acuity and prevention of eye disorders.
It is recommended to eat meat of fishes like tuna (canned or pate), salmon and mackerel due to its high content of fat.
It was scientifically proved that people who eat fish three times a week reduces with 50% the risk of contracting cataracts or other eye diseases.
Also, for a perfect 10 sight, we recommend aliments rich in vitamin B such as whole grains, milk, bananas and cabbage. Vitamin B1 is suitable for people who are prone to glaucoma, the best sources are legumes and poultry meat.
It comes packed with vitamin C, beta-caroten and large amounts of lutein, a great pair of antioxidants, which absorbs between 40 and 90% of blue light intensity, and behave as a protective screen for your eyes
Vegetables for eye health
- Green Beans;
- Brussels sprouts;
Fruits for eye health
Herbs and spices for eye health