Proper nutrition

Top 10 healthy products for eyes and good vision

The human body is able to independently maintain the state of the internal environment at a normal level. The same applies to visual functions, the strength of which in the modern world is influenced by too many negative factors (gadgets, sleep disturbances, driving a car). Eye foods rich in vitamins, minerals and antioxidants can help reduce stress.

Top 10 useful products for vision

According to the observations of ophthalmologists, in recent years the number of people with visual problems is constantly growing. They associate this with stress, poor nutrition and excessive eye strain. A number of dietary adjustments will help nourish cells with tissues. Required vitamins B1, B2, B12, A and C, lutein, zeaxanthin, potassium and calcium, zinc, selenium.

We offer you a selection of healthy foods that you should definitely include in your diet if you care about your vision and eye health.

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1. Blueberries

What are the benefits for vision: Increased blood flow to the eyeball, reduced pain, dryness and fatigue with little support for visual function in the dark. Reduces the risk of retinal detachment, astigmatism, hyperopia or myopia. The berries contain a lot of vitamins C and E, potassium, zinc.

What else is the use of the product: Immunity is strengthened, hemoglobin is normal, cholesterol and sugar are regulated, toxins are removed from the gastrointestinal tract. At the same time, the vitamin and mineral balance in the body is restored.

Approximate norm: Up to 100 g per day, no more than 700 g of berries per week come out.


2. Carrots

What are the benefits for vision: Acceleration of the conduction of nerve pathways, support of the photosensitive and vascular membranes, normalization of the metabolic process in the eyeball. The risk of degenerative, atrophic diseases decreases. The vision product contains lutein, beta-carotene, vitamin C, potassium.

What else is the use of the product: The work of the gastrointestinal tract is normalized, the intestinal walls are cleansed, the water balance is maintained, the vessels are strengthened. Strength and energy increase, immunity is enhanced, the regeneration process in cells is accelerated. The condition of the skin, hair, joints and bones improves.

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Approximate norm: No more than 50 g per day and up to 350 g of carrots per week.


3. Apricots

What are the benefits for vision: Strengthening the cornea, providing the eyeballs with oxygen and increasing visual acuity. There is protection against damage caused by age, stress and unhealthy diet. Apricots contain a lot of beta-carotene, vitamins A, C and E, potassium.

What else is the use of the product: Metabolic processes improve, hemoglobin and cholesterol levels stabilize, and the work of the gastrointestinal tract improves. Fruits have a positive effect on the skin, thyroid gland, immunity, and the nervous system.

Approximate norm: For men – up to 500 g per day, for women – up to 300 g. Leaves no more than 3.5 or 2.1 kg per week, respectively.


4. Spinach

What are the benefits for vision: Regulation of nerve impulses conduction, development of adequate color perception by the retina, reduction of eye fatigue. Spinach helps protect against excessive exposure to UV rays. Vitamins A and C, calcium, lutein, zeaxanthin make the product useful for eyesight.

What else is the use of the product: The pressure is stabilized, glucose and cholesterol in the blood are regulated, the metabolic process is restored. The immune system strengthens, the digestive tract function improves, the coagulation process improves. Teeth, bones are hardened and hair, skin and nails look healthy.

Approximate norm: Up to 100 g per day, and up to 600-700 g per week.


5. Pumpkin

What are the benefits for vision: Protection against oxidative stress, prevention of cataracts, age-related decline in eye function, degenerative diseases and other problems. Vision improves at night. The pumpkin contains vitamins A and C, beta-carotene, lutein and zeaxanthin, potassium, zinc.

What else is the use of the product: The functions of the gastrointestinal tract are supported, the level of glucose, cholesterol and hemoglobin is controlled. Pumpkin is superior in usefulness to many vegetables, as it immediately affects muscles, bones and teeth, central nervous system, immunity and hormonal system, skin, metabolic processes.

Approximate norm: Up to 150 g of pulp per day, no more than 1 kg per week.


6. Pistachios

What are the benefits for vision: Increasing the level of antioxidants and maintaining visual functions for the longest possible time. The development of eye diseases, for example, cataracts and macular degeneration of the retina, slows down. Potassium, zinc, selenium, vitamin C, lutein and zeaxanthin make the product beneficial for eyesight.

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What else is the use of the product: The elasticity of the blood vessels returns with the normalization of pressure, the absorption of glucose slows down. The nut has a beneficial effect on the intestines, heart, central nervous system, hormone production, skin and hair.

Approximate norm: You can eat 30 g per day, up to 200 g per week.


7. Bitter chocolate

What are the benefits for vision: Stimulation of blood circulation inside the eyeballs, decrease in pressure in the optic organ, increase in light sensitivity with acuity. The amount of free radicals is reduced, which reduces the risk of glaucoma. In the composition of calcium, potassium, vitamins B1 and B2, antioxidants.

What else is the use of the product: The body is cleansed of harmful substances, blood vessels and heart are strengthened, the work of the brain is activated. The assimilation and absorption of fats with carbohydrates slows down, satiety appears, and mood improves.

Approximate norm: Not more than 30 g per day, that is, up to 210 g per week.

Dark (bitter) chocolate

8. Egg yolks

What are the benefits for vision: Filtration of dangerous blue rays of the spectrum and removal of inflammatory reactions in tissues, improvement of visual abilities at night. The development of degenerative age-related changes due to lutein, zeaxanthin is prevented. This vision product contains vitamins A, B2 and B12.

What else is the use of the product: Lowering the level of triglycerides and cholesterol, which exhibit harmful properties. There is a beneficial effect on the liver, brain, heart, skin. The body receives proteins with amino acids.

Approximate norm: About 2 yolks per day, up to 14 per week.

Quail and chicken egg yolks

9. Fatty fish (salmon, herring, mackerel, sardines)

What are the benefits for vision: Support of eye functions, including those over the age of 50, resisting degenerative and atrophic changes. Fish oil is involved in the prevention of macular degeneration. In addition to Omega-3 acids, the composition contains vitamins D and B group, potassium, selenium, zinc.

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What else is the use of the product: Reducing the risks of diabetes, obesity, vascular and cardiac pathologies, strengthening bone tissue, stimulating the central nervous system. In sports, fish is beneficial because of the high proportion of proteins that support the muscles.

Approximate norm: Serving from 150 to 300 g, 2-3 times a week.

Fatty fish

10. Turkey

What are the benefits for vision: Improving the absorption of vitamin A thanks to zinc and niacin in the composition, neutralizing free radicals. The process of renewal and formation of new cells is activated, which supports the functions of the eyes. B1, B12 and selenium are obtained from meat, which puts poultry in the range of products for vision.

What else is the use of the product: Saturation of the body with protein, support of the thyroid gland. The tone of the muscles increases, the feeling of fatigue is delayed. Turkey is useful for anemia, diabetes and overweight.

Approximate norm: From 100 to 200 g per day, 3-4 times a week is enough.

Turkey breast

If a decision is made to correct the diet in the direction of improving the functioning of the eyes, then it is necessary not only to include products that are useful for vision, but also to remove those that are harmful. These are, first of all, snacks, fast food, alcohol, convenience foods, sweets, carbonated drinks. It is also necessary to monitor the amount of salt in dishes, limit salty foods in the diet.

Additional tips to support vision:

  • Do eye exercises and fatigue exercises.
  • Don’t forget to take breaks while working at the computer.
  • Give up bad habits, especially smoking.
  • Wear sunglasses in spring, summer, fall.
  • Avoid overusing caffeine, pickles, and sweets.
  • Eat juices (tomato, citrus, beetroot).

Compliance with the proposed rules is necessary to maximize the preservation of visual acuity by adulthood. Nutrition is the most important part of them. Therefore, it is recommended to enrich the diet with food with substances that are beneficial for eye health.

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