he healthy lifestyle
We have often heard that eating carrots is good for the eyes, but this vegetable is not only able to provide eye health benefits such as prevention of eye diseases.
In addition to vitamin A, best known for its benefits, there are many foods because it contains antioxidants, vitamins E, C, zinc, lutein, zeaxanthin and omega-3 fatty acids also have preventive properties:
Lutein and zeaxanthin.
Both are carotenoid pigments that are located in the macula, the central part of the retina that allows us to have an acute vision. These substances have the main function in the eye, act as antioxidants preventing the formation of free radicals that can damage the eye tissue.
Both lutein and zeaxanthin are found in green leafy foods like spinach, watercress, broccoli, asparagus, chard and cabbage.
This type of fat helps control inflammation and prevent macular degeneration. It is found in foods such as salmon, sardines, tuna and trout.
Vitamin C is an antioxidant par excellence, so its use in conjunction with lutein and zeaxanthin helps reduce oxidative damage to the macula. Among the foods that contain vitamin C are citrus fruits, strawberries, guava, broccoli and peppers.
Vitamin E is another important antioxidant that protects cells from deterioration and damage by free radicals. Foods like almonds, wheat germ and sunflower seeds are good sources of this vitamin.
Zinc. This inorganic nutrient is essential for the absorption, transport and utilization of vitamin A. Zinc deficiency has been correlate by night blindness, which refers to the inability to adapt to the dark due to deficiency of Vitamin A.
Among the foods high in zinc, we are oysters, pumpkin seeds (pepitas), peanuts, garlic, beans and lentils.
Antioxidants. In addition to vitamins and minerals already mentioned, other antioxidants like selenium, flavonoids and anthocyanins they have been associated with decreased risk of eye problems.
Selenium is found in nuts, oysters and fish; flavonoids in chocolate, and anthocyanins present in blueberries, strawberries, raspberries and cherries.
It is also important to note that diseases associated with nutrition, such as diabetes or hypertension, can cause physiological changes that trigger eye damage.
Proper nutrition, together with appropriate monitoring by the ophthalmologist is essential to maintain optimum eye health.
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