Orange vegetables and fruits, oily sea fish, leafy salads and legumes contain substances that protect against visual impairment. scientists American Academy of Ophthalmology (AAO).
Ophthalmologist Rebecca explains on the AAO website that some nutrients support overall eye health, and some have been shown in studies to reduce the risk of eye disease.
The academy recommends including orange vegetables and fruits in your diet. They are rich in vitamin A, which is necessary for the retina and tear production. Sweet potatoes are especially rich in this respect: one hundred grams contain more than 200% of the daily dose of vitamin A. Other sources include carrots, cantaloupe and apricots.
Antioxidants may prevent or slow age-related macular degeneration and cataracts, according to the Age-Related Eye Disease Study (AREDS). Vitamin C, which protects cells from damage caused by reactive oxygen species, is found in citrus fruits, peaches, red peppers, tomatoes and strawberries. Vitamin E, another antioxidant, is found in avocado, almonds and sunflower seeds. Lutein and zeaxanthin, found in leafy green vegetables and other brightly colored foods such as spinach, lettuce, turnip greens, broccoli, peas and eggs, have the same properties.
Omega-3 fatty acids, rich in cold sea fish (salmon, tuna, sardines, halibut and trout), can reduce the risk of age-related diseases and are also beneficial to tear function, which is especially important for people with tear problems. dry eye syndrome.
The retina also needs copper and zinc, which are found in legumes. Oysters, lean red meat, poultry and fortified cereals are also rich in zinc.
The best way to get these nutrients is through food, but people with macular degeneration may benefit from supplements after consulting a doctor.
It is also worth paying attention to the vessels that supply oxygen and nutrients to the eyes. Their health is directly tied to the health of their heart and large blood vessels, so a diet low in saturated fat and rich in fruits, vegetables and whole grains is good for the eyes.
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