Where can you find the greatest amount of nutrients for eyes? Read the article to get the full information.
Nutritionists strongly recommend to eat fish two or three times a week. It turns out that ophthalmologists support this with both hands! The fish contains those same essential fatty acids and polyunsaturated fats that are necessary for us and for the health of the eyes - especially omega-3. How much: 300 grams twice a week.
Blueberries - from fatigue
This berry - is the main component of vitamin complexes for the eyes. It protects our eyes from the strain and fatigue. Because blueberries contain anthocyanins, which help maintain healthy capillaries through which to the eye muscles and nerves are delivered nutrients. Thanks to these substances improves blood circulation in the eye blood vessels. Furthermore, blueberry contains vitamins A and C. Due to the antioxidant properties of these vitamins the harmful effects of free radicals are reduced. How much: 1 - 2 tablespoons per day or frozen berries, or in the form of jam or jelly.
Grapefruit - against the process of aging of crystalline lens, in grapefruit there are many nutrients: vitamin C, vitamin A, calcium, iron, manganese, potassium, phosphorus, folic acid, and many kinds of vitamin C. But the most important thing in grapefruit - it is the content of special substances, bioflavonoids, which slow down the aging of the eye lens. That is why the most useful part of the grapefruit - is a transparent peel. Because of them, the fruit has a bitter taste, but these substances are very useful for eye health. So you should eat grapefruit as a whole fruit, without removing its peel. So a grapefruit is much more useful than fresh juice made out of it. How much: every day or every other day.
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Carrot - for the "twilight" eyesight
If you feel that your vision has become less visible in the darkness, the bright light hurts your eyes, your eyes easily get tired, then you are seriously lacking major ocular vitamins - A, or retinol. We need it for normal operation of the retina, as a part of the pigment responsible for "recycling" of light into electrical pulses and transmitting them to the brain. How much: 150 grams with a spoon of cream or oil two or three times a week.
Pistachios - for Retina
It's not a secret that all the nuts are rich in minerals, vital for the normal functioning of the human body. Leaders of the nutritional value among nuts - almonds, walnuts and pecans. But on the first line of the hit parade of useful nuts - pistachios. In addition to copper, magnesium, phosphorus, potassium, fiber and "beneficial" fats, pistachios contain lutein and zeaxanthin. Although the names of these substances sounds mysterious, they are very useful for the eyes, as it helps to prevent muscular dystrophy tissue associated with aging. That is, the 342 microgram of zeaxanthin and lutein: 13 times more than in hazelnuts or orange juice. How much: a handful, or 30 grams every day.
Cabbage - from ache and redness of the eyes
Nutritionists assure that we need to eat this product for the sake of your eyes - though not all (with caution of high acidity of the stomach). Cabbage is useful in that it contains a lot of vitamins: C and E, B1, B2, PP as well as choline substance. Vitamin K is also contained in spinach. Especially a lot of vitamin C is found in sauerkraut. It helps to eliminate the fragility of capillaries (due to the fact that they burst, your eyes redden). It is also useful for the formation of collagen necessary for ocular cells and regeneration of blood vessels. How much: not less than 150 grams three times a week in any form - soups or salads. But in any case, a variety of products, especially those that contain antioxidants (same fatty fish, dark chocolate and even red wine), well affect the condition of the retina. Eye diseases for the most have a degenerative nature, that is due to the general aging, depletion of the body, thinning of the blood vessels. And the more diverse food, the more it is filled with more vitamins, the better it is. But do not think that a couple of spoons of blueberries a day will help your eyes immediately. For therapeutic purposes, it is necessary to eat an average of three kilograms of blueberries each day for a month! Such a dose of blueberry has so many useful substances. The same applies to grapefruit.
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