10 foods that strengthen eyesight and eye.

Many believe that vision failure is an inevitable consequence of aging or eye strain, but in fact, a healthy lifestyle can significantly reduce the risk of eye health and visual ability problems.

A study of age-related eye diseases (r C.), confirmed that certain foods, such as zinc, copper, vitamin “C”, vitamin “A” and beta-carotene, may all reduce the risk of age-related vision deterioration by 25%.

In 2013 studies were updated, and researchers found that varying levels of omega-3 fatty acids, zeaxanthin, lutein, and beta-carotene, in the body may affect eye performance and ability.

All studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are essential for eye health.

The newspaper “medical news today”, which specialized in health and Medicine, published a list of 10 foods that can be eaten to provide the body with these acids and elements necessary for the functioning of the eye and improve its ability.

According to the newspaper, this list is recommended by international organizations and associations such as the American Optical Society (AOA) and the American Academy of Ophthalmology (AAO), and this list is:

Fish.

Fish are rich sources of omega-3 fatty acids, and fish have oils rich in this substance in their tissues, so eating them provides higher levels of omega-3 rich fish oil.

Fish with high levels of omega-3 include tuna, salmon, trout, sea mackerel, sardines, and salted fish.

Nuts and legumes.

Nuts are also rich in omega-3 fatty acids, nuts also contain a high level of vitamin “A”, which can protect the eyes from age-related damage.

The list of nuts and legumes useful for the eye includes cashews, peanuts, lentils, and others.

Seeds.

Seeds such as nuts contain a high content of omega-3 and are a good source of multivitamins, the most important of which is vitamin “A”, including chia seeds, flaxseed, hemp seeds, and others.

Citrus fruits.

All studies indicate that citrus fruits contain a high content of vitamin “C”, which is a very strong antioxidant, just like vitamin “C” and vitamin “E” and the American Optometry organization advises these vitamins to fight age-related eye damage, citrus fruits rich in vitamin “C” include lemons and oranges.

Leafy vegetables

Leafy vegetables are a nutrient-rich in lutein and zeaxanthin and are also a good source of vitamin “C” and include leafy vegetables known to contain these substances both spinach and kale and others.

Islands.

The famous phrase “carrots strengthen the eyesight” did not come out of thin air, the newspaper confirmed that carrots are rich in vitamin A and beta-carotene, and beta-carotene gives carrots its orange color.

An essential role in vision is played by Vitamin “A”, a component of a protein called rhodopsin, which helps the retina absorb light.

Sweet potato.

Sweet potatoes are as rich in beta-carotene as carrots and are also a good source of vitamin “A” which is a powerful antioxidant, so it is recommended to eat them periodically to maintain eye health.

Beef meat.

Beef is rich in zinc, which most research around the world has linked to long-term eye health. zinc can help delay age-related vision loss or certain age-related eye diseases. meats such as chicken breast and pork contain zinc, but at lower levels than beef.

The eye contains high levels of zinc, especially in the retina, and the vascular tissue surrounding the retina.

Eggs.

Eggs are an excellent source of lutein and zeaxanthin, essential substances that contribute to reducing the risk of age-related vision loss, and eggs are an important source of vitamins “C” and”A” and zinc.

Water.

Water is one of the most important elements necessary for eye health, as the eye contains a large percentage of water, and the body uses water to moisturize the eye continuously, so it is recommended to drink a lot of water to avoid the occurrence of dry eyes.