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As the saying goes, you are what you eat, and, of course, the same also applies to our eyes. Maybe after all the holiday feasting you’re wondering not only how best to detox, but also which vitamins improve vision? No problem, we’ll tell you which are the best foods for healthy eyes, and why it’s the same in the club as on the plate: the magic is in the mix!
After all, our eyes have a lot to do: they are in action all day long, focusing, adapting to sunlight and darkness, having to cope with blue computer light as well as UV radiation, photoflashes or contact lenses. There is only a break during sleep. It is therefore all the more important that cornea, lens and co. get enough fresh air and are at least supplied with the most important vitamins, minerals and antioxidants.
Which Fruits and Vegetables Are Good for the Eyes?
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The classic vegetable that is good for eye health is indeed carrots. This crunchy vegetable is rich in beta-carotene, which is converted into vitamin A by our body. This helps the eyes to produce fluid and adapt to twilight. With a vitamin A deficiency, you can get dry eyes that quickly become tired and start to burn.
Other sources of beta-carotene include peppers, broccoli, tomatoes, spinach, mango and sweet potatoes.
Follow the example of the birds and eat sunflower seeds. These seeds contain vitamin A and plenty of B vitamins, which are essential for the optical nerve (and all our other nerves) to be able to process and transmit sensory impressions.
Other sources of vitamin B6, vitamin B12 and folic acid are animal products (meat, fish, eggs, milk), legumes, apples and bananas as well as leafy greens, cucumbers, tomatoes and soybeans.
Vitamin C and vitamin E are antioxidants and protect our eyes from cell damage caused by free radicals and UV rays. The retina also needs vitamin C for its work.
Berries, nuts and citrus fruits contain plenty of it, as do peppers.
Omega-3 Fatty Acids to Protect the Macula
Sea fish and nuts on your plates, please, because studies have shown that a balanced diet can also prevent serious eye conditions. A typical example is macular degeneration, which can lead to blindness and is particularly common in people over 65. If the macula (the area of sharpest vision on the retina) is not properly supplied with nutrients, waste products can accumulate and disrupt the blood supply to the eye. Blurred vision and blurred contours are the first signs of this. An adequate supply of omega 3 (which is also found in abundance in linseed oil) and the two carotenoids lutein and zeaxanthin can prevent age-related macular degeneration.
The secondary plant substances lutein and zeaxanthin are mainly found in green vegetables such as broccoli, spinach, kale, peas and avocado. The two carotenoids not only act like natural sunglasses, they also protect the eyes from blue light rays from computers, televisions and mobile phones.
Important Nutrients in Food for Healthy Eyes
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Anthocyanins are dark plant pigments that strengthen the blood vessels and supply the eye with oxygen and nutrients. They are found in berries (blueberries, blackcurrants, blackberries), dark grapes, cherries, but also in red onions, red cabbage or aubergines.
A deficiency of zinc contributes to changes in the lens and possibly promotes the development of cataracts and macular degeneration. The trace element is mainly found in animal products, but also in nuts and cereals.
Selenium plays an important role in eye health, particularly in that of the lenses. It is found mainly in meat, fish and eggs, as well as in brazil nuts, mushrooms, cabbage and onion vegetables.
And What is Bad for the Eyes?
Of course, we know how it is: hanging out in dim clubs and chilling on the couch with chips and Netflix are not exactly considered a good activity for our eyes. But as long as you give up your cigarettes more often than less often and manage to get out for a jog now and then, a round of binge-watching is not so bad. If you are a contact lens wearer, what you should definitely allow your eyes at least once a week is a day without them. Nowadays there are beautiful glasses for every taste and every face shape – and your conjunctiva will be delighted with the extra oxygen supply.
What About Vitamin Supplements for the Eyes?
So I just throw in a few funny coloured vitamin tablets every day and that’s it? Unfortunately, it’s not quite that simple. Numerous studies have shown that the body can utilise nutrients from food much better and more efficiently than artificially supplied nutrients. So there’s no getting around greens. But that doesn’t matter, there are so many delicious ways to prepare fruit and vegetables that there is something for every taste.
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There are many tasty recipes including foods for healthy eyes, but perhaps the fastest way to get those key nutrients is in the form of smoothies! How about a smoothie for breakfast or in the afternoon? It doesn’t have to be the pure kale and lettuce version. It’s best to mix vegetables, seeds and nuts with fruit for a balanced taste and the perfect vitamin mix.
For example, these three smoothie variations are delicious and healthy:
Blueberries / carrots / walnuts or hazelnuts / spinach / lemon / ginger
Apple / seasonal berries / sunflower seeds / mint leaves
Banana / spinach / carrots / (coconut) milk / linseed / pineapple
Throw all ingredients into the blender and dilute with water or milk to taste. Add a teaspoon of linseed oil and you’re good to go!
