10 foods to improve vision.
According to the world health organization (who), globally, around 285 million people suffer from visual impairment. Nearly 40 million of them struck blind. Another 246 million have low vision.
At the same time, according to doctors, 80 percent of all visual impairment can be prevented or cured, but later caught on. And some just ignore prevention.
Meanwhile, this does not need to take any special miracle drugs or to deny yourself the pleasures of life, for instance, to not read or use the computer and TV. Sometimes it is enough just to include in your diet the right foods. What? Read below.
RED BELL PEPPER RAW
In a sweet pepper contains a huge amount of vitamin C And also good for the eyes and blood vessels vitamins a and E. Scientists believe that regular consumption of red pepper reduces the risk of cataract development, but warned that under the influence of temperature vitamin C is destroyed. So eat the peppers raw!
SUNFLOWER SEEDS AND NUTS
In a handful of sunflower seeds or almonds contains half of the daily value of vitamin E. And he, in conjunction with other nutrients can slow the development of macular degeneration – a disease that affects the retina and interferes with Central vision. In addition, vitamin E prevents cataracts. You still need a reason eating sunflower seeds? About hazelnuts, peanuts and peanut butter also do not forget – they are also rich in vitamin E.
DARK GREEN LEAFY VEGETABLES
Kale, spinach and other dark green leafy vegetables – rich source of vitamins C and E. they also contain the carotenoids lutein and zeaxanthin. These plant forms of vitamin A reduce the risk of developing eye diseases such as cataracts and macular degeneration.
SALMON
For the health of the retina requires two types of fatty acids omega-3 – DHA and EPA. Both types are found in oily fish such as salmon, tuna and trout. Omega-3 fatty acids protect your eyes from macular degeneration and glaucoma, and the lack of these substances causes a syndrome of “dry eye”.
SWEET POTATOES
Orange vegetables and fruits such as sweet potatoes, carrots, cantaloupe, mangos and apricots contain lots of beta-carotene – a form of vitamin A, thanks to which our eyes are able to adapt to the darkness. In addition, one sweet potato contains half the daily value of vitamin C and some vitamin E.
LEAN MEAT AND POULTRY
Zinc transfers vitamin a from the liver to the retina where it is used to produce the protective pigment melanin. Most of the zinc contained in oysters. But it is sufficient in beef, pork and chicken meat.
LEGUMES
If you predpochitaete vegetarian low-calorie food rich in dietary fiber, in order to maintain eye health you need to include in your diet legumes. The choice is great: beans, peas, chickpeas, lentils.
CHICKEN EGG
A chicken egg is a real treasure for your eyes. It contained the zinc will allow your body to absorb the lutein and zeaxanthin contained in the composition of the yolk. Yellow-orange pigment of these substances will protect your eyes from harmful radiation.
PUMPKIN
The human body itself is unable to produce lutein and zeaxanthin. But these useful substances in large quantities contained in vegetables of the family Cucurbitaceae. In addition, pumpkin is rich in vitamins A and C, zinc and omega-3.
BROCCOLI AND BRUSSELS SPROUTS
These vegetables contains a valuable combination of nutrients: vitamin a (lutein, zeaxanthin and beta-carotene), vitamin C and vitamin E. they are antioxidants that protect the cells of your eyes, especially the retina from the harmful effects of free radicals.
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