Vision and nutrition
Vision is one of the most important senses we have, and our diet directly influences the care of our eyes.
A healthy and balanced diet is essential for good eye health. It can help delay the aging of certain structures and reduce the risk of eye diseases.
To have a balanced diet, we need to incorporate healthy foods and reduce or moderate the consumption of others, as well as maintain a healthy lifestyle, reducing stress and a sedentary lifestyle, and increasing physical exercise.
The most common ocular signs and pathologies that usually appear are dry eye, photophobia, hyperemia (red eye), and long-term diseases such as cataracts, glaucoma, and retinopathies. AMD (age-related macular degeneration) is one of the leading causes of blindness in developed countries.
A diet rich in vitamins, minerals, fatty acids, carotenoid substances and flavonoids is very important for vision.
What foods are important for vision?
Vitamin A (Carotenes)
We find it in carrots, tomatoes, spinach, egg yolk, liver, peaches, and dairy products.
It allows us to distinguish between light and dark, and to differentiate colors. It is found in the retina, in the rods and cones. It prevents cataracts, dry eyes, and helps with bacterial conjunctivitis, corneal ulcers, and eyelid inflammation.
Fatty Acids (Omega-3 DHA)
Very important for the entire body's functioning, but especially for eye health. Omega-3 fatty acids, specifically DHA, play a very important role in the retina's nerve cell layer.
Prevents retinal macular degeneration (AMD), glaucoma, promotes tearing by improving dry eyes, has anti-inflammatory effects and helps in the formation of vitamin A
We can ingest it through oily fish, nuts, avocado, cabbage, eggs.
Vitamin B
Vitamin B12 is very important because it promotes the formation of red blood cells. It improves photophobia and light sensitivity. It is indicated for hyperemia (red eye), eye pain, and corneal ulcers.
Foods with the most vitamin B12 are seafood (especially clams, mussels and oysters), egg yolk, octopus, mackerel, meat and dairy products (yogurt).
Vitamin B2 (riboflavin), found in vegetables, milk, yeast, wheat, and whole-grain flour, stimulates the function of vitamin E and reduces photophobia and dry eye symptoms.
Vitamin C
It is present in citrus fruits, kiwi, papaya, green leafy vegetables, cabbage, cauliflower and peppers.
Necessary for the absorption of vitamins A and E, as well as for the production of collagen, present in the vitreous humor. It prevents the development of cataracts and AMD (macular degeneration).
Carotenoids (Lutein and Zeaxanthin)
Xanthophylls or carotenoids are found in broccoli, spinach, peas, squash, tomatoes, peppers, and green leafy vegetables.
They are natural protectors of UV light, thereby preventing the development of cataracts and macular degeneration.
Vitamin E
Present in green vegetables such as spinach and asparagus, and in oil-rich vegetables such as lettuce, avocado, peas, sunflower seeds, and nuts such as almonds, peanuts, and sunflower seeds.
It has a preventive function against cataracts and AMD.
Trace elements - Zinc and Selenium
Trace elements are micronutrients that are needed in very small quantities but are essential for retinal metabolism, in addition to enhancing the action of vitamin A.
It is found in chocolate, oysters, nuts, legumes, whole grains, spinach, and mushrooms.
Selenium and zinc are very important for the eyes, especially the retina. They are essential for preventing the development of retinal diseases.
Flavonoids
They are natural pigments, antioxidants that help in the aging of eye cells and internal injuries of the eye, protecting from damage caused by ultraviolet rays
Its most important action on vision is to repair the nerve cells and capillaries of the retina by increasing blood flow, reducing blood pressure, and protecting collagen.
They are found in fruits such as blueberries, cherries, grapes, plums, in vegetables such as broccoli, onions, leeks, as well as in wine and tea.
There is no food that contains all the nutrients for our body, so a varied diet is the healthiest.