10 nutrient-rich foods that can boost your eye health

Eyes are our window on the world, and yet we often take the health of the eyes for granted, especially if we have been blessed with a perfect 20/20 vision. But like any other organ, our eyes are vulnerable to wear, especially in the current world of the screen. From smartphones to laptops, modern life is not exactly suitable for eyes. The good news is that a nourishing diet can greatly contribute to protecting our vision and delaying age -related degeneration.

These are not only carrots (although they are also great)-many foods are rich in nutrients in love with eyes such as beta-carotene, omega-3 fatty acids, vitamins C, A and E and minerals such as zinc. These antioxidants and good fats help protect our eyes from conditions such as macular degeneration, cataracts, glaucoma and dryness syndrome. We have gathered ten foods stimulating the vision to add to your weekly grocery list.

Sweet potatoes

Carrots get all the credit to be ocular health heroes, but sweet potatoes could simply exceed them. Packed with beta -carotene – a precursor of vitamin A – they help to maintain corneal health. An average sweet potato offers more than 150% of your recommended daily intake of vitamin A. roasting them with olive oil and rosemary, or whipping a velvety soup with ginger, carrots and turmeric.

Green leafy vegetables

Green leafy vegetables such as spinach and curly cabbage, but also lettuce, card beet, kale and turnips, are loaded with lutein and zeaxanthine, antioxidants that filter blue light, protected the cells from the eye of oxidation and sunlight, and slow diseases such as macular degeneration and degeneration and cataracts. Take advantage of salads with avocado and nuts, sautéed gently or steamed to preserve their nutrients.

Eggs

Another excellent source of luteine ​​and zeaxanthine? Egg yolk. Eggs are also rich in omega-3 fatty acids and are a wonderful ally to prevent maculopathy, a degenerative retina disease. Those who consume 2 to 4 eggs per week are 49% less likely to contract the disease than those who do not, according to a study Led by the Westmead Institute for Medical Research in Australia. Note them for a breakfast rich in protein or follow the Shakshuka road for a satisfactory dinner.

Salmon

Omega-3s are essential for eye health, and salmon contains a lot: to indulge in one day, otherwise every day like Victoria Beckham, at least a few times a week. The salmon is rich in these anti-inflammatory fats, just like sardines, mackerel, trout and tuna. Take advantage of it toasted, pan -fried or even raw – as Sashimi – with Wasabi and Shiso for a refreshing turn.

Almonds

This dense snack of nutrients offers a heavy dose of vitamin E – approximately 26 mg per 100 grams. Vitamin E helps to neutralize free radicals that cause oxidative stress, a contributor to eye damage, in particular in polluted environments or for smokers. Cut on their whole or sprinkle with grilled almonds on muesli, salads, risottos or copious soups.

Blueberry

Bleuets are a supper in its own right and are beneficial for the whole body. They are rich in anthocyanas, antioxidants from the Flavonoid family who can increase circulation in the eye and protect and regenerate retinal cells responsible for night vision. Put them in your Shake protein, take advantage of it with Greek yogurt or stir them in a pudding of chia seeds.

Pepper

Red, yellow, orange – whatever the shade, the peppers are rich in vitamin C, which supports the health of the eye and the optic nerve. They also contain zeaxanthine, vitamin A and vitamin E. Eat them raw to keep their nutrients – led them in the Houmous, the Guacamole or the Baba Garous for an additional flavor.

Dark chocolate

As if you needed another excuse: dark chocolate (70% cocoa or more) contains flavonoids that improve blood flow towards the eyes and support the health of the cornea and the lens. Take a small piece after meals or crumble in the Greek yogurt for a sweet but nutritious treat.

Oysters

Zinc is crucial to maintain retinal health and, according to some reportsCan help delay macular degeneration, especially when combined with antioxidants. Oysters are one of the richest sources. If oysters are not on your menu, try other foods rich in zinc such as poultry, lean meat, legumes, nuts and seeds.

Parsley

Often rejected as a garnish, the parsley actually contains protective compounds such as beta-carotene, lutein and zeaxanthine. These help increase the density of macular pigments, whose stop levels are linked to a higher risk of age-related eye disease. Add a generous handle to the smoothies, sprinkle on salads, pasta or fish dishes, or mix in ceviche for a fresh and herbaceous kick.

This story appeared for the first time on Vogue.he

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