Nutrients and Vitamins that our Eye Care
According to a study conducted by the National Eye Institute of the United States, maintain a diet rich in certain nutrients can have a positive impact on the vision and helps prevent discomfort and eye diseases. Take note and take care of your visual health:
- Carotenoids: they help protect the eyes against macular degeneration. They can also help filter out harmful ultraviolet rays. They are found in fruits such as kiwi, red grapes, orange, melon, mango or papaya, in vegetables such as broccoli, spinach or peas, and eggs.
- Antioxidants help reduce the incidence of cataracts. Therefore, it is important to consume foods rich in vitamin C such as citrus, parsley, broccoli or Brussels sprouts, as well as rich in vitamin E, present in vegetable oils, egg yolks, nuts, salmon, tuna and avocado.
- Vitamin B2: prevents photophobia. Found in the liver, beef, pork and lamb in wholemeal bread in the milk and raw mushrooms.
- Omega 3 fatty acids: besides being good for the brain, helps reduce the incidence of glaucoma. We found in salmon, mackerel, tuna, cod and sardines.
- Anthocyanins: reduce eye fatigue. They are present in dark fruits such as raspberries, blackberries, cherries, cranberries, blueberries, and some vegetables.
- Zinc: support macular and retinal health. Oysters, red meat, poultry, some fish and shellfish, as well as beans and nuts contain it.