Having a good vision is essential to live intensely and flourish. Nevertheless, many people may be affected by various eye diseases such as cataracts, diabetic retinopathy, macular degeneration, etc. There are tips to protect eyesight and prevent certain diseases. Explanations.
Vitamins essential to prevent eye diseases
Some vitamins and nutrients help protect eyesight. Indeed, vitamin deficiency can lead to vision problems, especially at night and increase the risk of macular degeneration and cataracts. Vitamins are important not only for eyesight, but also for the proper functioning of the heart, kidneys, lungs, bones and immunity in general. The best sources of vitamins are beef or chicken liver, fish oil, milk and eggs. Your body can also benefit from vitamins from fruits and vegetables, such as vitamin A. However, excessive amounts of vitamin A can have a harmful effect on the body and care should be taken to consume it in moderation. If you consume more than 2800 micrograms a day, vitamin A can lead to toxicity that will manifest itself in headaches, dizziness, joint pain and changes in the appearance of the skin.
To prevent eye diseases, the recommended daily dose is 600 micrograms of vitamin A, obtained through a wide variety of foods.
Pro vitamin A
Pro vitamin A includes alpha-carotene, beta-carotene and beta-cryptoxanthin, which turn into vitamin A during digestion.
Sources of carotenoids are leafy vegetables and orange vegetables, yellow and red fruits and vegetables (kale, spinach, lettuce, carrots, peppers, tomatoes, tomato juice, sweet potatoes, broccoli, watermelon, grapefruit, apricot).
Lutein and zeaxanthin
They are powerful antioxidants that reduce the risk of macular degeneration and other eye diseases for good eyesight.
The 5 best sources of lutein and zeaxanthin are:
Kale, kiwi, orange pepper, beetroot, lycopene (tomato, watermelon, grapefruit, apricot, orange)
All of these fruits can be used to make fruit juices. Eggs are also very nutritious and rich in vitamin A, which helps to maintain good eye tissue health and keep a good view. Lycopene is an antioxidant that gives the tomato its red color. Like lutein and zeaxanthin, it reduces the risk of macular degeneration and is also associated with cancer prevention.
This vitamin helps renew cells and acts on red blood cells as an antioxidant.
The recommended daily intake of vitamin E is 15 milligrams. It is present in nuts, almonds, hazelnuts, peanuts, avocados, olive oil, cereals and spinach.
Vitamin C is mainly known for boosting immunity. The best sources of vitamin C are guava, red pepper, kiwi, orange, grapefruit, tomato, strawberry and green pepper. The recommended daily intake is 75 milligrams for women and 90 milligrams for men.
They are naturally present in fresh fruits. Rich in vitamin C, they are powerful antioxidants that prevent certain cardiovascular diseases and cancer. They also protect eyesight and reduce the risk of cataracts and macular degeneration.
The ideal drink for a perfect
This cocktail is an excellent source of fruits and vegetables. Drinking every day will improve your eyesight. Here is its composition:
- 2 stalks of celery (carotenoids provitamin A)
- 1 carrot (carotenoids provitamin A)
- 1 orange pepper (vitamin C)
- 2 oranges (vitamin C)
- 1 beet (contains lutein and zeaxanthin)
You can also add other fruits, honey or coconut oil to make it tastier. Mix.
More tips to protect your eyesight
To prevent eye diseases, berries are an excellent source of vitamins, rich in nutrients, fiber and antioxidants. Some types of berries such as blueberry also enhance the view. If you have vision problems such as blurred vision or an inability to concentrate, blueberries can help improve it.