A balanced diet, consuming as much fresh vegetables fruits, eggs, meat and fish, because this way you can get the necessary amounts of all vitamins, and improve eye health. Meet the most important vitamins for maintaining good eye health.
1. Vitamin A – Retinol and beta-carotene
Tomato. It is a food especially rich in vitamin A. Vitamin A has two natural sources: the retinol from the animal kingdom, and beta-carotene from the vegetable kingdom.
They succeed those who say that carrots are good for the eyes, contains beta-carotene, a substance that our body can convert into vitamin A, crucial in the process of vision and represents a great help in keeping daylight vision and night. Vitamin A is essential in the regeneration of rhodopsin, whose decomposition by the light allows the process of vision.
The lack of this vitamin can lead to blindness or decreased Twilight visual acuity after dark. And also other problems such as dry eye conjunctiva and corneal ulceration.
Its combination with other antioxidant vitamins (C and E) as well as with lutein may decrease the occurrence of cataracts, and the chances of developing macular degeneration associated with age (AMD). Vitamin A is present in tomatoes, spinach, liver, eggs (yolk) and colored vegetables.
2. Vitamin E
Known as tocopherol is a powerful antioxidant and its combination with Vitamin A and C may help in some studies to delay the onset of cataracts and AMD. Vitamin E is present in apples, avocados, plums, melons, bananas, tomatoes, asparagus.
3. Vitamin C
Kiwi. It is a food rich in vitamin C. As a powerful antioxidant acts very effectively in combination with vitamin E and A. The combination of these three vitamins can help slow the development of cataracts and Macular Degeneration Age. Vitamin C is present in: citrus fruits, gooseberries, strawberries, kiwi, green peppers, cauliflower.
4. Lutein
It is an antioxidant of the carotenoid family, which has proved effective in preventing cataracts and macular degeneration.
It is also clear about its role in strengthening the immune system and protection against ultraviolet radiation. The consumption of spinach, one of the largest sources of lutein, five times a week reduces the risk of cataracts by almost 50%. Lutein is present in: broccoli, spinach, pumpkins, corn, green leafy vegetables (raw).
Tags: antioxidant, balanced diet, beta-carotene, carotenoid family, Eye Health Care, food rich in vitamin C, good eye health, improve eye health, Lutein, preventing cataracts, Retinol, vitamin A, Vitamin C, Vitamin E
