Good vision is something lots of people can only dream about and others don’t value much because they have it. Those who are lucky to see well should know that without proper care they can lose this gift easily with no possible return.
The easiest thing one can do to keep his vision good is to eat healthy food rich in special ingredients useful for eyes.
A person should consume 5mg of lutein and 1 mg of zeaxanthin with food. These carotinoids are in plenty in yellow-orange fruit and dark-green vegetables.
There a lot of carotinoids in sweet pepper, corns, tomatoes, spinach, broccoli, zucchinis, pumpkin, celery, cucumbers, leguminous plants, citrus fruit, persimmons, peaches, mangos, red grapes, butter and egg yolks. When products are heated lutein and zeaxanthin remain active.
B-carotin (vitamin A precursor) is necessary to keep good vision in twilight. It is found in photoreceptors responsible for black-and-white vision in darkness. As well as other carotinoids B-carotin is included in yellow-orange fruit and dark-green vegetables but when under heating it ruins fast.
Vitamin В2 is a UV filter for mucous membrane of the eye and retina. Yeast, livers, hearts, kidneys and fish are rich in Vitamin B2.
Zink and selenium are powerful antioxidants which protect the retina from damage and together with carotinoids they prevent the development of cataract – lenticular opacity. There is a lot of zinc in cereals, liver, meat, leguminous plants, fish and green tea. Selenium can be found in cereals, meat, liver, kidneys, caviar and nuts.
Fatty acids, especially those from Omega-3 and Omega-6 groups, are necessary for children to develop their eyes and for adults to prevent serious eyesight disorders. Look for fatty acids in oils, pumpkin seeds, soybeans, walnuts and vegetables with dark-green leaves.
As a conclusion we can say that to keep good vision one should include into his menu lots of greens, vegetables, yellow-red fruit, oils, nuts and fish.
Recently we have witnessed the boost in the industry of biologically active admixtures necessary for good vision maintenance. Consumption of these admixtures can enrich the diet significantly. They are especially useful in periods of high eye tension: school year for kids, work at the computer, etc.
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