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Maintaining your visual health starts with a healthy diet and proper nutrition. This is why Shady Grove Eye and Vision Care recommends eating foods that are rich in eye-friendly nutrients, vitamins, and minerals. Here, our expert optometrist in Potomac, MD, shares six eye-friendly nutrients to incorporate into your diet. Beta-Carotene Your body converts this carotenoid into Vitamin A, which can prevent night blindness and retinal problems. Beta-carotene also helps maintain your eyes’ structural integrity and protects them from cell damage. Carrots, squash, and other yellow- or orange-colored fruits and vegetables are some excellent sources. Zinc This essential mineral helps carry Vitamin A from your liver to your retina, promoting constant melanin production to prevent night blindness. We suggest incorporating nuts, oysters, and dark meat into your diet as they contain substantial amounts of this “helper molecule.” Vitamin E According to our trusted eye specialist this vitamin is also a potent antioxidant. Eating almonds and whole grain cereals can help protect your eyes from free radicals, giving you healthier tissues as well as reduced risk of developing retinal disorders and other vision problems. Vitamin C This antioxidant is found in citrus fruits like oranges and lemons. Vitamin C strengthens your immune system for increased resistance to eye infections, and can also reduce your risk of developing cataracts. Lutein and Zeaxanthin These carotenoids have powerful antioxidant properties to combat free radicals in your eyes. This helps prevent premature cell destruction from harmful UV rays and blue light. Studies show that eating kale, spinach, and other green, leafy vegetables can reduce your risk of developing macular degeneration and cataracts. Omega-3 Fatty Acids A healthy diet includes an adequate amount of essential fats. Omega-3 fatty acids provide structural support for your eyes and maintain their lubrication. Mackerel, tuna, and salmon contain high levels of omega-3. At Shady Grove Eye and Vision Care, we combine our knowledge and experience to provide you with reliable, high-quality services. From fitting corrective eyewear to performing laser eye surgery in Rockville, MD, we can help you. Call us today at (301) 859-4060 for more information on eye-friendly nutrients. You can also complete our form to request an appointment.
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Usprkos narodnim vjerovanjima, konzumiranje velikih količina mrkve ipak vam neće podariti sposobnost gledanja u mraku… Zapravo, mrkva vjerojatno neće nimalo popraviti vaš vid, no zato će pomoći u borbi protiv slabljenja vida koji se javlja s godinama. Ova namirnica smatra se “hranom za oči” jer je bogata vitaminom A, nutrijentom ključnim za zdravlje očiju. Međutim, vitamin A nije jedini nutrijent potreban za zdrave oči. Kako bi vaš vid ostao oštar potrebno vam je čak 6 nutrijenata koji će ga poboljšati i zaštititi. U nastavku saznajte o kojim nutrijentima je riječ. Lutein i zeaksantin Lutein i zeaksantin pripadaju skupini karotenoida koji se nalaze u vašima očima, a koji imaju svojstva antioksidansa. Budući da se oksidativni stres povezuje s oštećenjima vidnih živaca (što dovodi do raznih problema), antioksidansi mogu spriječiti daljnja oštećenja vaših očiju. Ove nutrijente možete pronaći u namirnicama poput brokule, prokulica, raštike, kukuruza, jaja, kelja, nektarina i papaje. Omega-3 masne kiseline Sigurno već znate da su ove dobre masti potrebne vašem srcu, no one su ključne i za vaše oči. Omega-3 masne kiseline također imaju i prirodna protuupalna svojstva, a niske razine ovih zdravih masti povezuju se s raznim bolestima oka. Namirnice poput lanenih sjemenki, lanenog ulja, iverka, lososa, sardine, tune i oraha odlični su izvori omega-3 masnih kiselina. Vitamin A Upravo je ovaj vitamin razlog zbog kojega mrkve uživaju tako dobru reputaciju, barem kada je riječ o poboljšanju vida. Baš poput luteina i zeaksantina, i vitamin A djeluje kao antioksidans koji se bori protiv oksidativnog stresa. Pronaći ga možete u namirnicama poput marelica, dinje, mrkve, manga, sirove crvene paprike, ricotta siru, špinatu i batatu. Vitamin C Istraživanja sugeriraju kako dnevna doza vitamina C može smanjiti rizik od razvoja mrene na oku, ali tu priča ne staje. Svaka stanica u vašem tijelu ovisi o vitaminu C budući da se radi o vrlo snažnom antioksidansu koji štiti stanice od raznih oštećenja. Grejp, kivi, naranče i jagode samo su neke od namirnica koje su bogate vitaminom C. Vitamin E Vitaminu E često se ne pridaje velika pažnja, no i on je vrlo snažan antioksidans. Istraživanja pokazuju kako vas vitamin E može zaštiti od raznih bolesti oka, budući da se bori protiv štetnih slobodnih radikala. Kako bi zadovoljili potrebu za ovim važnim vitaminom, svakako uključite više slanutka, kamenica, crvenog mesa i jogurta u svoju prehranu. Konzumirate li često namirnica s ovog popisa? Podijelite u komentarima.