Our vision is essential for a healthy, independent and fulfilling life. But more and more people are experiencing various problems, including cataracts, macular degeneration and diabetic retinopathy (diabetic eye often and the leading cause of blindness disease).
Deficiency of vitamin A may lead to night vision problems and increase your risk of degeneration macular and falls. This essential vitamin is important not only for your eyes, but also for the heart, kidneys, lungs, bones, and general immunity.
The best dietary sources include liver, beef or chicken, eggs, milk and cod liver oil. Indirectly, your body can also get fruits and colorful vegetables (pro-vitamin A carotenoids
Provitamin A carotenoids
These include alpha-carotene, beta-carotene and beta-cryptoxanthin, which the body converts to vitamin A during the digestive process.
Good sources of carotenoids are vegetable leaf green and orange, yellow and red fruits and vegetables (Kale, spinach, lettuce, carrots, peppers, tomatoes, juice of tomato, sweet potato, broccoli, pumpkin, watermelon, pink grapefruit, apricots).
Lutein and zeaxanthin
These two are powerful antioxidants and may reduce your risk of developing macular degeneration and other common problems of the eye.
Five good sources of lutein and zeaxanthin are:
- Orange pepper
- Beets with beet leaves
These fruits and veges can be used to make delicious, juices promoting vision. Eggs are also a good dietary source.
This vitamin helps the body to produce red blood cells and acts as an antioxidant.
The daily recommended vitamin E 15 mg (22.5 IU). Best delivered in the form of nuts and some foods rich in oil (almonds, hazelnuts, peanuts, avocado, olive oil). It is also in the spinach and whole grains.
Vitamin C is known for its immunity boost effect. It is also a fighter from stress, which means that when your stress levels are high, you should consume more of the same.
Best foods for vitamin C include guava, sweet peppers (paprika), Kiwi, oranges, grapefruit, tomatoes, strawberries and green pepper.
The recommended daily dose is 75 mg for adult women and 90 mg for men….