Eyes: The eyes are the part of the body that suffers the most from free radicals’ violent action. To compensate for its effect, we discover the foods that best act as a protective shield.
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They contribute: they are great lutein (no other vegetable has so much lutein, followed by cabbages like curly or broccoli). Although, to a lesser extent, they also include zeaxanthin. Both are part of the retina.
They are suitable for you: These carotenoids have a beneficial effect on this part of the eye as they protect their cells from aging, thus preventing vision loss and AMD.
How to prepare them: cook them little so that the lutein is not “lost.” And season them with olive oil. Both carotenoids are fat-soluble (they are better absorbed with some fat).
What they contribute: they contain a lot of vitamin C, especially green ones. This micronutrient favors the proper healing of wounds and strengthens the immune system. Peppers are also rich in other substances such as vitamin E and beta-carotene.
It’s color: yellow; according to a study in the British Journal of Ophthalmology, yellow pepper is the vegetable with the most zeaxanthin. Add them to your salads as a decorate for second courses.
Why they are right for you: they are a real arsenal of antioxidants capable of blocking the damaging action of free radicals, so taking them regularly helps to preserve healthy eye tissues.
It brings: like all oily fish, salmon contains long-chain omega-3 fatty acids (EPA and DHA). It is advisable to take this type of food at least twice a week.
It suits you: it is delicious on the palate, and you find it all year round. Its omega 3s fight dry eyes and reduce AMD’s risk by 42% and cataracts by 30%.
Better wild: it provides antioxidants such as astaxanthin. This is better absorbed if the food is also rich in omega 3.
What they provide: they provide large amounts of beta-carotene, which in the body is transformed into vitamin A. This, among other functions, is essential for healthy eyesight. The only downside is that you need fat for the intestine to absorb it well. You solve it by taking it with extra virgin olive oil.
They are right for you: Eating them regularly helps prevent visual disturbances, maintain visual acuity, and improve night vision.
Ensure the dose: with two small carrots or a large one, the recommended daily amount of beta-carotene or vitamin A is already reached. The absence of vitamin A in the body causes loss of visual acuity and night blindness.
What they contribute: these berries are a source of vitamin C, although they also contain vitamins of group B, beta-carotene, and vitamin E. their main virtue is their anthocyanins, the pigments responsible for their color and antioxidant action.
Why they are right for you: According to a study published in the Journal of Ocular Pharmacology and Therapeutics, anthocyanins help to alleviate the progression of glaucoma by facilitating ocular blood circulation.
Take them: if you have to drive for long hours at night. Improves night vision. Blueberries and gooseberries are the fruits with the most anthocyanins.
It contributes: it is advisable for its richness in flavonoids, which promote blood circulation in the eyes. But, above all, for its content in minerals such as zinc.
Why it’s right for you: According to a study published in the Archives of Ophthalmology, zinc protects the cells of the retina from cellular oxidation and helps prevent AMD.
Choose well: for it to provide antioxidants, it must contain at least 70% cocoa. Take it without sugar.
What it contributes: it stands out for its catechins. According to a study carried out in China, these antioxidants can reach the eye tissues after being absorbed in the intestinal tract.
It suits you: Although more studies are needed, it seems that this substance protects the retina and reduces the risk of developing cataracts.
Here’s how you prepare it: Add a teaspoon of tea leaves to a cup of water about to boil. Let stand for 5 minutes.
What they contribute: they include many substances that are good for the eyes, but they stand out, especially for their resveratrol, a polyphenol with antioxidant action.
Why they are suitable for you: this substance improves the vascular system (blood circulation), thus promoting microcirculation of the eye, thus helping to prevent glaucoma and diabetic retinopathy.
More significant contribution: the black muscat grape variety contains the most resveratrol. It is shown that a diet rich in fruits and vegetables is essential for eye health. The reason is that they treasure antioxidants such as vitamins E and C, beta-carotene, and the carotenoids lutein and zeaxanthin.
And is that the eye needs to protect itself from its tendency to oxidation because it carries a large amount of polyunsaturated fatty acids (that makes it more vulnerable to this process) and is highly exposed to light, especially the area of the retina. Also key is reducing your intake of saturated and trans fats, and high GI foods like refined grains.
Many studies reveal the link between consuming certain nutrients and a lower risk of age-related eye diseases, especially cataracts and age-related macular degeneration (AMD). The first can be solved with surgery, but AMD has no cure. That is why it is necessary to follow a protective diet.
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