Nutrition for the eyes

The eye eats with: the visual organs also benefit from a healthy diet. But which foods are especially important for the eyesight?

Nutrition for the eyes

The eye eats literally: Like all organs, the eyes benefit from a healthy diet. But which food components are particularly important for the organs of vision? And in which foods are they? The most important facts about optimal eye nutrition.

Eyes work hard every day. In order for them to function optimally, they need sufficient nutrients. In particular, vitamins play a big role in healthy eye nutrition.

Vitamin A and beta carotene

Retinol (vitamin A1) and beta carotene (provitamin A, the precursor of vitamin A) are raw materials for the "visual purple" (rhodopsin). Without this pigment, the so-called rods in the retina can not work, which enable the light-dark vision. As a result threatens a night blindness.

Betacarotins are mainly found in plants with strong orange-red colors: carrots, peppers, apricots, beetroot or papaya, but also in green foods such as lamb's lettuce, spinach and broccoli.

The carotenoids lutein and zeaxanthin have a special significance for eye nutrition. They act like "natural sunglasses" by filtering shortwave light, especially in the area of ​​the macula. They also catch free radicals. They protect the eyes from age-related macular degeneration, in which the affected people increasingly blurred and later blind. Lutein and zeaxanthin are found mainly in rich green plants, especially kale, broccoli and spinach.

You always look worse? At which warning sign you can see if a cataract is behind it and how the disease develops.

Vitamin C and Vitamin E.

As in the rest of the body, so-called "free radicals" are constantly forming in the eye, which can damage sensitive cells of the eye.The aggressive molecules form during metabolic processes and through the influence of UV rays, which are particularly exposed to the eyes C and E protect the cells of the body and thus also the eyes in front of them.Good vitamin C suppliers are black currant, parsley, paprika, broccoli, white cabbage, kiwis and citrus fruits.Vitamin E supply vegetable oils (eg wheat germ oil), nuts, soy and asparagus,

Omega-3 fatty acids

Omega-3 fatty acids, especially docosahexaenoic acid, are important components of nerve cells - but also of the retina. If the eye is well supplied, it can also protect against age-related macular degeneration. Even those who suffer from dry eyes can benefit from omega-3 fatty acids. They are found mainly in sea fish species such as mackerel, herring, salmon and tuna.

Those who eat reasonably well-balanced, but must not fear a lack of nutrients. In general, the German Nutrition Society recommends eating some fruit or vegetables every day for all main meals and snacks - preferably five portions a day. Fruit juices serve as additional sources of vitamins. In addition, the nutrition experts recommend the regular consumption of fish. Such a diet is especially important for the eyes of smokers. The pollutants in cigarette smoke reduced, among other things, the blood flow to the optic nerve. Anyone who also drinks more than two liters of water a day prevents dry eyes.

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    Treacherous eyes

    The human eyes are windows to the soul - but not only that, they are also mirrors of health. The ophthalmologist can tell you these diseases by the eyes.

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    high blood pressure

    Nowhere else in the body is the view of the blood vessels as clear as in the eye. The blood vessels in the fundus reveal a lot about a person's state of health. If the veins on the retina are dilated, the arteries narrowed, this is a clear indication of hypertension. Since he causes no complaints, he often goes unnoticed for a long time.

  • Picture 3 of 7

    stroke

    On the basis of the damage to the eye, the risk of stroke in a human being can be read off. That's what Indian researchers found out. Thus, someone with slight damage to the blood vessels in the eye has a 35 percent higher risk of stroke. In those with moderate or severe severity, the probability even increases by 137 percent.

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    diabetes

    Chronic high blood glucose levels damage the vessels in the eye. This is manifested by fine bulges of the blood vessels or typical punctate hemorrhages on the retina (diabetic retinopathy). If you do not do anything now, you risk your eyesight: The body tries to remedy the undersupply of oxygen and forms new blood vessels. These can even grow into the vitreous body and cloud the vision. Or they burst and bleed into the eye.

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    Rheumatism, herpes and tuberculosis

    Red, dry eyes are not uncommon and harmless in most cases. Reddened eyes can also be an indication of nasty diseases. For example, inflammatory processes such as those found in rheumatism can spread to the eye. Similarly, herpes or tuberculosis express themselves as red eyes - in case of doubt, always have a reddened eye cleared up by the specialist.

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    Inflamed liver

    A yellowish color of the eye white is a clear indication that something is wrong in the body. In many cases, the cause is in the liver. If this is inflamed, the red blood cells are no longer degraded properly and a dye that results from the decomposition, stores in places where he does not belong. Yellow eyes can also indicate a blocked bile duct, for example through gallstones.

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    depressions

    People with depression do not see the world in a figurative sense "gray in gray". For them, the ability to perceive contrasts is worse than for non-depressed people. This was not only a subjective impression, could prove Freiburg researchers. They even made the difference measurable.

Nutrition for the eyes

FAQ - 💬

❓ Which nutrients is good for eyes?

👉 Researchers have linked eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc, to reducing the risk of certain serious eye diseases like age-related macular degeneration and cataracts. You can find these antioxidants in green leafy vegetables, fruits, nuts and a lot of other foods.

❓ How can I improve my eyesight nutrition?

👉 1. Eat Well

  1. Green leafy vegetables like spinach, kale, and collards.
  2. Salmon, tuna, and other oily fish.
  3. Eggs, nuts, beans, and other nonmeat protein sources.
  4. Oranges and other citrus fruits or juices.
  5. Oysters and pork.

❓ Which vitamin is best for eyes?

👉 Vitamin AVitamin A is especially important for eye health. The American Academy of Ophthalmology explains that vitamin A helps your eyes produce pigments that make it possible to see the full spectrum of light. Vitamin A also nourishes other parts of your eye.

❓ What foods help repair eyesight?

👉 Reach for green, leafy vegetables such as kale or spinach and try to incorporate salmon, tuna, or other types of oily fish into your diet. Eggs, beans, and nuts are also beneficial as well as oranges and other citrus fruits.

❓ Which fruit is best for eyes?

👉 Look to Fruits and Vegetables for Good Eye Health

Foods Rich in Antioxidants for Eye HealthAntioxidants Related to Eye Health
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.Vitamin C (ascorbic acid)

❓ What can I drink to improve my eyesight?

👉 Drink Inspiration for Healthy Eyes!

  1. Lemon Water. Lemon water's biggest benefit is that it is high in lutein and zeaxanthin which are two very important nutrients that help against macular degeneration and cataracts! ...
  2. Orange Juice. ...
  3. Carrot Juice. ...
  4. Spinach/Kale Juice.

❓ Which fruit is good for eyes?

👉 Look to Fruits and Vegetables for Good Eye Health

Foods Rich in Antioxidants for Eye HealthAntioxidants Related to Eye Health
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.Vitamin C (ascorbic acid)

❓ Does B12 help eyesight?

👉 Vitamin B12 supports and promotes eye health Vitamin B12 can help maintain and promote healthy eyesight. As we get older, many of us suffer from macular degeneration (loss of eyesight). In a study on 5 000 women over the age of 40, sufficient vitamin B12 intake was linked to 34-41% lowered risk of macular degeneration.

❓ How I improve my eyesight naturally?

👉 Can You Improve Eyesight Naturally?

  1. Wear sunglasses.
  2. Eat a variety of vegetables.
  3. Avoid smoking.
  4. Maintain a healthy weight.
  5. Use the “20-20-20 rule” to reduce eye strain—every 20 minutes, look about 20 feet in front of you for 20 seconds.

❓ Is banana good for eyes?

👉 Bananas. Potassium is also great for eye health, particularly for dry eyes, as it is one of the important components that make up the tear film and help to maintain film thickness. Bananas are also a source of vitamin A which is also crucial for eye health.

❓ How can I restore my eyesight naturally?

👉 Blog

  1. Eat for your eyes. Eating carrots is good for your vision. ...
  2. Exercise for your eyes. Since eyes have muscles, they could use some exercises to remain in good shape. ...
  3. Full body exercise for vision. ...
  4. Rest for your eyes. ...
  5. Get enough sleep. ...
  6. Create eye-friendly surroundings. ...
  7. Avoid smoking. ...
  8. Have regular eye exams.

👉 Perhaps the best-known eye-healthy nutrient is vitamin A. Your retina needs plenty of vitamin A to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t stay moist enough to prevent dry eye.

👉 Nutrition For Healthy Eyes. Omega-3 essential fatty acids appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular macula The most sensitive part of the central retina, responsible for visual acuity and color vision. damage.

👉 By increasing vitamin C consumption, you can increase the vitamin C concentration in your eyes. Vitamin C is associated with a lower risk of developing cataracts. When vitamin C is consumed with other essential nutrients, it can slow the progression of AMD and vision loss. Which foods contain vitamin C?

👉 Vitamin E is an antioxidant that we can only get through our diets. The vitamin may play a role in delaying the onset of cataracts and reducing your risk of macular degeneration. Lutein and zeaxanthin are highly pigmented antioxidants that protect your eyes from blue light damage. The macula contains high concentrations of lutein and zeaxanthin.


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