Vision, like our entire body, must begin to be preserved as early as possible. Everyone has heard how useful it is to eat carrots and how it improves our eyesight. There are foods to improve vision that you cannot do without –– these are greens, apricots, beans, citrus fruits, fish, and nuts. Vision improvement will be successful if you combine all these products, adhering to the principle of diversity.
For any eye disease, eating food that is easily digested and absorbed in our body is necessary. It is best to eat natural food that has not been cooked. Ophthalmologists say that at least 60% of a person’s daily diet should consist of plant-based products.
1. Carrots
They contain a huge amount of vitamin A and the antioxidant beta-carotene, which helps maintain and maintain visual acuity. Carrots also contain such vitamins as C, B, D, and E, as well as potassium, calcium, sodium, phosphorus, iron, zinc, copper, and fluorine.
2. Blueberry
Blueberries contain a lot of antioxidants. They contain acids, trace elements, and vitamins such as A, C, B, and PP. Blueberries also contain lutein, a pigment that helps maintain vision. Blueberries are useful only when fresh, frozen blueberries are not effective. They are very good for eyesight. The substances that are in it increase visual acuity, relieve eye fatigue, and sharpen night vision. It is very useful for pilots, drivers, and programmers. In addition to all this, blueberries contain substances that reduce blood sugar.
3. Broccoli
Broccoli helps improve eyesight and warns against eye diseases such as cataracts. It contains lutein and zeaxanthin, which are very beneficial for eye lenses. Also, the carotenes contained in broccoli protect eye cells from free radicals.
4. Spinach
Spinach protects the eyes from various diseases. It contains a component such as lutein, which in turn protects our eyes from cataracts. Spinach is very nutritious and contains vitamins A, C, E, K, B2, and B6, as well as copper, zinc, phosphorus, potassium, magnesium, protein, and fatty acids. Those people who love and often eat spinach have an almost 90% reduced risk of eye diseases. In general, spinach has long been recognized by scientists as the most effective product to help improve vision.
5. Fruits
Fruits such as kiwis, oranges, and apricots are very rich in vitamin C. Vegetables, and fruits are rich in vitamin C –– lemons, oranges, and tangerines strengthen blood vessels. To improve blood vessels (including eye vessels), it is good to include citrus fruits in your diet –– lemons, tangerines, and oranges. Apricots and melons are rich in beta-carotene, an antioxidant that synthesizes vitamin A in the human body.
6. Fish and fish oil
Fish oil prevents macular degeneration and other eye diseases. Fish is the main source of omega fatty acids, which are excellent for vision. The most expensive and healthy fish of the salmon family contains omega acids. These acids are very important in preventing many eye diseases. A lack of these acids can lead to dry eyes. In addition, omega acids are found in tuna, sardine, and herring.
7. Beans
Another helpful product for vision. Beans help vitamin A to penetrate from the liver directly into the retina, producing melanin, which is very important for the eye since a sufficient amount of melanin in the eye protects it from ultraviolet rays and also helps to see better in the dark.
Proper nutrition is essential to maintain vision. To eat right, you must follow several principles:
– Reduce intake of saturated fats.
– There should be moderation in food.
– Complete and easily digestible food.
– A diet rich in antioxidants containing many vitamins A, E, and C.
Sample menu to improve vision:
- Breakfast – dry or fresh fruit with cold fresh milk and no bread.
- Lunch – steamed vegetables with fish, meat, or eggs. Potatoes need to cook in their skin. Baked apples, dried fruits, nuts.
- Dinner – salad dressed with olive oil and lemon juice. Wholemeal bread with cheese and butter. Braised prunes.
How else can you improve your eyesight?
- Exercise your eyes regularly.
- Stop smoking, and limit alcohol and caffeinated drinks.
- Wear sunglasses more often.
- Do not abuse sweet and salty food.
Some eye diseases, and in particular loss of visual acuity, can simply be prevented. To do this, you need, at a minimum, to adjust your diet, and, at a maximum, change your habits a little, limiting the time spent in front of a computer monitor, TV, or gadget.
