Besides the good quality of our genes, good vision is also on the plate! Some foods are beneficial for the good health of our eyes. This is the case of foods rich in antioxidants, omega 3 and vitamins A, E and C.
If needed, dietary supplements can help limit deficiencies.
Vitamin A, the indispensable!
Vitamin A is essential because the retina needs it to perform its functions!
It is essential to rhodopsin, a pigment of the cells of the retina that gives the eye its sensitivity to light. This vitamin also helps to maintain a cornea in good condition.
A vitamin A deficiency may cause symptoms such as dry eyes, decreased visual acuity … and promote age-related macular degeneration (AMD) as well as cataracts.
Where to find it in its diet? Egg yolks, butter, fatty fish and cheeses (parmesan, roquefort, camembert …) are a good source of vitamin A.
Foods rich in beta-carotene (which is part of the carotenoid family) must also be part of the menu since the body transforms beta-carotene into vitamin A. Bet on carrots and all fruits and vegetables yellow- orange: mango, pumpkin, tomato, apricot, sweet pepper …!
Note: zinc, besides its role in immunity, contributes to the good absorption of vitamin A. The best source: oysters! But there are also cheese, yogurts and seeds.
In the family of carotenoids, some are antioxidant pigments essential for vision: this is the case of lutein and zeaxantin. The latter are particularly concentrated in the central part of the retina, called macula lutea, very rich in photoreceptors. They form the macular pigment, which would play a protective role against the risk of AMD and cataract.
These antioxidants are found in yellow / orange fruits and vegetables: carrots, citrus fruits, peppers, corn, and some green vegetables such as spinach and cabbage.
In addition to beta-carotene, the Oemine Vision dietary supplement provides these antioxidants with a tagette extract.
The vitamin C also helps limit the effects of free radicals (in part responsible for cellular aging), thanks to its antioxidant action. It has a protective role for the cornea and the lens and reduces the risk of AMD.
To consume, head for fresh citrus and vegetables: orange, lemon, kiwi … but also spinach and parsley!
In the same way, the antioxidant action of vitamin E protects the body from the harmful effects of free radicals. It helps prevent cataracts and AMD.
They are found in abundance in certain oils (such as sunflower), in margarine, and in dried fruits (almonds, hazelnuts, peanuts).
For proper absorption of this vitamin, consider selenium, a trace element essential to the body (but not synthesized by the body). It is present in abundance in Brazil nuts. Canned tuna, chicken or turkey offal and marinated herring are also well stocked.
Champions of cardiovascular health, these polyunsaturated fatty acids also play a role in the proper functioning of nerve cells in the eye.
Fatty fish (salmon, sardines, mackerel) and vegetable oils (flax, nuts, rapeseed) are preferred for a satisfactory supply of omega-3.
Rich in anthocyanosides, blueberry berries are known to improve vision, especially in restricted light and at night, and fight against eye disorders.
Dietary supplements that combine vitamins, pigments and trace elements include VisioBronzfrom Naturège, VisioNut , the Vision Complex and Optimum Vision from Orgono – each with specific compositions.