The eyes, apart from being the mirror of the soul, are also the tool with which we better connect to the world around us. Never reheat the foods. For this reason, special care must be given both externally and internally. The best way to do it is to keep them clean, exercise extreme caution with the lenses if we use them, and take a good diet that provides all the necessary foods to foods to take care of eyes.
Foods to take care of eyes
1. Broccoli
Broccoli is the complete food for the eyes since it contains the three essential vitamins to take care of the eyes. The Vitamin A, lutein, zeaxanthin and beta-carotene, pigments present in the retina caring eye cells from damage. The vitamin C, beneficial to the blood vessels in the eye; and vitamin E, which prevents macular degeneration associated with age. The three nutrients protect the eyes from free radicals, which cause damage to healthy and vulnerable tissues, such as the retina. All green leafy vegetables have these properties.
2. Sunflower and soybean seeds
About 30 grams of sunflower or soy seeds a day is half the daily amount of vitamin E that an adult has to consume, according to the United States Department of Agriculture (USDA). This nutrient acts as a shield against aging, so by taking it, we can have a magnificent vision, in addition to an enviable skin.
3. Salmon
The oily fish such as salmon is a good source of omega – 3 fatty acids, very necessary for the proper functioning of the retina. Low levels of these fats in the body have been linked to the development of dry eye syndrome. You can also include other fish in your diet with the same properties, such as bonito, tuna, or trout.
4. Red pepper
The red pepper is beneficial for the blood vessels of the eyes, as its vitamin C significantly reduces the risk of cataracts and macular degeneration associated with age. Also, peppers that have a very bright color and surface are replete with vitamin A and E, faithful shields against vision problems. Other foods with these properties are strawberries or papayas.
5. Oysters
Oysters are the best food to obtain selenium and zinc, key minerals in the prevention of macular degeneration associated with age and to avoid suffering from other eye problems. It is also a source of omega 3, an essential polyunsaturated fatty acid that the body can not manufacture by itself. If you do not like this mollusk, you can get the necessary zinc from lobsters, milk, or lean meat.
6. Oranges
It is the turn of the fruits, and citrus fruits play a very important role here, and within this group, the orange is the queen. Its content in vitamins A and C make it the ideal ally for a perfect vision both day and night, it helps to restructure the collagen, and in this way prevents cataracts and cloudy vision. Other fruits with these properties are strawberry and kiwi.
7. Eggs
And from the orange, we turn to yellow, and that is that the eggs have great properties, especially for the eyes. Its high content of omega 3 fatty acids, zinc, and lutein, maintains the conjunctiva of the eye in good condition, and the yolk is rich in vitamins A, D and E . In addition, although they do not have as many carotenoids as green leafy vegetables, the body assimilates faster and better those that come from this animal product.
8. Walnuts and peanuts
The nuts and peanuts have been positioned among the perfect snacks to snack between hours since they will take away the worm, as well as provide you with all the vitamin E, selenium and omega three you need. Other nuts that you should take are hazelnuts or almonds because their antioxidant properties are very similar.
9. Carrots
The food with greater fame among the population for its virtues to take care of the sight. This root owes its color to beta-carotene, which helps prevent cataracts, reduces the risk of cardiovascular problems, and also enhances tanning. It also has vitamins C, B1, and minerals such as iodine and potassium, great antioxidants that will be a good defense against free radicals that damage our eyes. In general, all vegetables that have an orange color contain carotenoids, such as squash or sweet potatoes.
10. Olive oil
As we have already mentioned, the Mediterranean diet is an ally in the protection of sight, and its base is good olive oil. This liquid gold helps to prevent the development of macular degeneration, which directly affects the retina of the eyes of older people. The advisable thing to have a good vision is to take two tablespoons of olive oil every day in the meals.
