Include These 4 Vitamins for Healthy Eyes in Your Diet.
Many of us try to eat the right foods to lose weight and stay fit, but we often forget how important our eyes are too. Vitamins are beneficial not only for your body or skin, but also for your eyes. Vitamins provide protection against eye diseases and deterioration that commonly occurs as we age.
When getting vitamins into your diet, the natural option is always the best. For this reason, natural nutrition is the first step to protect eye health. Without further ado, it is time to learn about these essential vitamins and the foods you can eat to get the recommended amount.
4 Vitamins For Healthy Eyes
1. Vitamin C
Vitamin C prevents the formation of cataracts by protecting against sunlight. It is also slows down existing cataracts. In addition, it provides vitamins that prevent macular degeneration and helps prevent damage to the nerves and vessels of the eye that develops due to diabetes. Vitamin C is found in most fresh fruits and vegetables. Especially rosehip, lime, orange, grapefruit, black currant, green pepper.
2. Vitamin B2
With vitamin B2 deficiency, burning and sensitivity to light and even cataract formation can occur in the eyes. Therefore, vitamin B2 is essential to eye health. It also helps relieve eye strain and reduce migraine attacks. Vitamin B2 is found in meat, liver, chicken, fish, green leafy vegetables, legumes, cereals, skim milk, yogurt, egg yolk, cheese, chamomile, nettle, sage, broccoli and spinach.
3. Vitamin E
Vitamin E is beneficial in preventing the degeneration of the retina. Foods high in vitamin E, such as green leafy vegetables, butter, red meat, spinach, broccoli, kiwi, mango, banana, olive oil, sunflower oil, sunflower, walnut and almond, are essential to promoting eye health.
In addition, natural antibiotics, lutein and zeaxanthin, which are found in spinach, are essential for eye health and very effective against vision disorders. At the same time, spinach, which protects the eyes against eye diseases that develop with age, filters harmful blue waves from the sun as natural sunglasses. It has been found that people who consume spinach have fewer cataracts.
4. Vitamin A
Vitamin A is one of the most important vitamins for healthy eyes. In case of vitamin A or retinol deficiency, night vision problem called night blindness can occur. Frequent consumption of this vitamin enhances the night vision of the eye. It promotes night vision by binding to light-recognizing proteins called rhodopsin in the retina. If not enough vitamin A is taken, tears decrease and problems develop in the corneal layer. Vitamin A is found in green and yellow vegetables and fruits, eggs, milk, liver, oranges, carrots, potatoes, spinach, kale, mango, melon.
Zinc, magnesium and omega also have beneficial effects for healthy eyes:
Omega 3 and Omega 6 are of great importance in the development of the eye nerves. Studies have shown that Omega 3 and Omega 6 fatty acids reduce dryness in the eyes. While Omega 3 is found in flax seeds, fish, walnuts; Omega 6 fatty acids can be obtained from corn extract, soy and sunflower oil.
Zinc is extremely important for improving eyesight. It is also very successful in preventing eye injuries. Zinc is found in chicken, egg yolk, milk and other dairy products, fish, potatoes, walnuts, almonds, barley, beans, cabbage, sunflower seeds, liver, lamb, beef, whole wheat bread and cereals.
Diabetic patients with magnesium deficiency may experience significant problems in the retinal regions due to magnesium’s ability to regulate blood sugar. Nuts, legumes, green leafy vegetables such as spinach, whole grains, peanuts, cheese, chicken, steak, potatoes, oranges, tomatoes, onions, yogurt, carrots, celery, lettuce, leeks, figs, grapes, dates and rye are all magnesium-rich foods.
Getting the right vitamins for healthy eyes provides excellent protection against vision problems that often occur later in life. Fresh vegetables and fruits naturally provide many of the vitamins necessary for a healthy eyes. No matter what age you are, you should be mindful of your eye health. As many experts say, “Eat colorful!”