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Modern life demands a lot from our eyes. Screen work, smartphones, televisions - they are constantly on duty. This heavy duty needs to be balanced to maintain vision until old age. An important building block for this is the right diet.
Strengthen your eyesight with vegetables
Carrots are good for the eyes - already knew the grandmother. And she was right, because vegetables in red and orange give us vitamin A and its precursor, the beta carotene. The two are "raw materials" for the so-called visual purple. When lacking, the light-sensor cells fail their service. You can see worse at dusk and at night. Vitamins C and E protect the cells of the eyes from free radicals. These aggressive oxygen compounds arise in the body, for example, when smoking or by strong UV radiation. Good cell protectors are also zinc and selenium, which are found in fish and whole grains. Equally important is green vegetables such as spinach, kale, broccoli or beans. Its plant dyes lutein and zeaxanthin protect against macular degeneration. In this disease, the site of the sharpest vision (macula) on the retina is increasingly damaged.
Tomatoes (left) are an important vegetable especially for people who strain their eyes on the PC, for example. Eyebright (Euphrasia, right) helps as a homeopathic preparation good for conjunctivitis or watery eyes from hay fever
Even dry eyes can be prevented - for example, by taking enough liquid every day. In addition, certain fatty acids, such as those found in linseed oil or sea fish, help to keep the tear film intact. So the cornea can not dry out. The biggest problem for the eyes, however, is concentrated looking at the screen. You blink much less than normal. The eye is no longer automatically wetted with tear fluid and dries out. Small tricks counteract this. As soon as you think about it, you should consciously blink 20 times in quick succession or repeatedly close the eyelids for a few seconds.
Like rucola or cress, spinach contains large amounts of the plant pigment lutein. A good supply of it can prevent the age-related eye disease macular degeneration
There is also an uncomplicated exercise to relax the loam muscles: hold your finger in front of your nose and look for an object in the distance. Then you always jump back and forth with your eyes. It is also a pleasure for the eyes to go for a walk often and just let the gaze wander.
These foods strengthen your eyesight
- Currants: Like peppers and citrus fruits, they contain a lot of vitamin C, which protects the cells of the eyes.
- Beetroot: Your beta-carotene ensures that the light-sensory cells in the retina work optimally.
- Wheat Germ Oil: The high content of Vitamin E protects the eyes from cell damage, e.g. by UV light.
- Linseed Oil: Its omega-3 and omega-6 fatty acids do very well with a tendency to dry eyes.
- Broccoli: It contains the protective substances Lutein and Zeaxanthin, which are so important for the retina.
- Sea fish: The body needs its fatty acids to build up a healthy tear film.
- Legumes: Their zinc together with the beta-carotene ensures that you can see well even at dusk.
- Blueberries: All dark blue berries contain anthocyanins, which stabilize the blood vessels in the eye.
- Whole Grain: Whole grain products are rich in zinc. This substance also protects the cells in the eye.
- Tomatoes: Your lycopene keeps the retina cells and free blood vessels healthy in the eye.