Medical & Surgical Ophthalmology

Foods beneficial for eyesight

Following a diet rich in vitamins is always advisable to strengthen our health. The main source of supply of vitamins to the human body is the food we eat. In particular, among the foods that are beneficial for eyesight are those that contain vitamins A, C, D or E. The latter can be found in fruits, vegetables and vegetable oils. In this post we will tell you which ones.

Foods rich in Vitamin A

Vitamin A generates retinol, a chemical compound that contributes to the formation of the retina and helps keep the conjunctiva healthy. Its contribution prevents complications such as dry eye syndrome, night blindness and cataracts and helps in the recovery of certain pathologies such as bacterial infections. Among the foods that are beneficial for eyesight and contain vitamin A are:

  • Foods with beta-carotene, lutein and zeaxatin: Green, orange and yellow fruits and vegetables such as spinach, lettuce, chard, endive, celery, avocado, cabbage, watercress, green beans, pumpkin, orange, tangerine, corn, peach, carrot, melon and mango.
  • Foods containing animal retinol: milk and dairy products, eggs, liver .

Food rich in Vitamin C

Vitamin C has an antioxidant effect and acts as a radical scavenger. Protects the lens against opacification. It also prevents the degeneration of connective tissue, accelerates the healing of diseases, is beneficial in cases of diabetic retinopathy and reduces the risk of cataracts or blurred vision. It is found in fruits and vegetables such as oranges, mango, kiwi, strawberries, peppers, parsley, asparagus, broccoli, cauliflower .

Foods rich in Vitamin D

Vitamin D helps preserve the visual functions of the retina, prevents macular degeneration and protects the eyes from inflammation. It is found in foods rich in Omega 3 fatty acids: beef or chicken liver, oily fish such as anchovies, mackerel, tuna, anchovies, sardines or salmon .

Foods rich in Vitamin E

It is the vitamin that has the most anti-aging properties and therefore prolongs the good condition of the eyesight. It is found in high concentration in the retina. Reduces the risk of suffering from AMD (Age-Related Macular Degeneration). It is found in: whole wheat bread, vegetable oils, nuts (hazelnuts, almonds, walnuts…), soy and sunflower seeds and olive oil.

Other foods beneficial for eyesight

Another group of foods beneficial for eyesight are those rich in Zinc. This element is found in high concentration in the ocular tissue and specifically in the retina. It aids in the absorption of certain vitamins such as vitamin A and helps prevent macular degeneration. Its deficiency can produce alterations in vision or difficulty seeing in the dark. Among the foods that are beneficial for eyesight and contain zinc are: seafood with strong colors such as mussels or shrimps.

And, above all, foods to avoid

Caloric, fatty and sugary foods.

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