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Vision is one of the most important senses. According to World Health Organization, every five seconds, a person goes blind in the world, including children (one every minute).
While we know that there are problems with vision that are hereditary, or we believe that everything is a product of aging, there are diseases of the eyes that cause vision loss and that according to the National Eye Institute, Hispanics are affected at an earlier age than some other communities.
WHO notes that up 80% of blindness cases are preventable, well because they are the result of conditions preventable (20%) or because they can be treated (60%) to the point of regaining vision. The prevention and treatment of vision loss are among the most efficient and best performing health interventions.
Currently, vision problems increase with the constant use of mobiles, computers and televisions that cause Computer Visual Syndrome (SVI).
In addition to using protection for eyesight, no smoking, rest your eyes, knowing family history, having a good feeding can help prevent complications and have healthy eyes
Nutrients that help your eyesight
According to American Academy of Ophthalmology (AAO) Foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 DHA and EPA fatty acids They are good for eye health and general health. These nutrients are related to a lower risk of age-related macular degeneration (DMAE), cataracts and dry eye later in life.
Recommended daily intake
The current daily recommendations for healthy eye nutrients are:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg zinc oxide
- 2 mg of copper oxide
Fish
Blue fish is a fish that has oil in the intestine and body tissue, so eating it offers higher levels of fish oil rich in Omega 3. Fish that contains the most beneficial levels of omega-3 includes:
- tuna
- Salmon
- Mere
- trout
- mackerel
- sardines
- anchovies
- herring
Some studies have found that fish oil can reverse dry eye.
Citric fruits
Citrus fruits are rich in vitamin C. Like vitamin E, vitamin C is a antioxidant and reduces the risk of developing waterfalls.
Green leafy vegetables
Green leafy vegetables are rich in lutein and zeaxanthin and are also a good source of vitamin C.
- Spinach
- kale
- cabbage
Walnuts and legumes
Walnuts are also rich in omega-3 fatty acids. Walnuts also contain a high level of Vitamin E, which can protect the eye from age-related damage.
- walnuts
- Brazil nuts
- cashew nuts
- misery
- lentils
Seeds
Like nuts and legumes, the seeds are rich in Omega 3 and they are a rich source of Vitamin E.
- chia seeds
- flax seeds
- Hemp seeds
Carrots
Carrots are rich in both vitamin A and beta-carotene, the body needs this nutrient to produce Vitamin A, which It helps the retina absorb light.
Beef
The meat is rich in zinc, which plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mainly in the retina.
Eggs
Eggs are an excellent source of lutein and zeaxanthinthat can reduce the risk of vision loss related to age. Eggs are also good sources of vitamins C and E, and zinc.
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The meat is rich in zinc