3 types of eye health foods: Good vision is a vital instrument for gathering information from various sources, especially in this day and age of information explosion. Although the use of mobile phones and computers makes life more comfortable and numerous forms of entertainment are easily available, there are significant hidden risks: eye tiredness and even vision loss. damage
When the photo-receptors in the eyeball are exposed to hazardous light sources for an extended period of time (such as blue light or ultraviolet light), it is possible to develop disorders such as uveitis, cataracts, vision problems, and lens opacity.
What’s the use of living a century if you can’t see or care for yourself? As a result, understanding how to protect one’s eyes is vital. Proper antioxidant nutrients, in addition to good eye care, are critical for delaying vision deterioration.
3 types of eye health foods
Lutein is a phytochemical in the carotenoid family. It is the most important component of macular pigment. It has a concentration approximately a thousand times greater than blood. It has a strong antioxidant activity, which allows it to block damaging blue light and decrease oxidative damage.
The macula is a vital tissue found in the center of the retina. It is barely 2 mm in diameter, yet it contains the greatest number of cone photo-receptor cells. It’s critical for preserving visual acuity and color differentiation.
A meta-analysis of the literature (which included 12 randomized controlled trials with a total of 1764 individuals) found that lutein zeaxanthin supplementation improved retinal pigment density in both the general population and patients with age-related macular degeneration.
Another prospective follow-up research (with over 100,000 individuals) discovered that increasing lutein and zeaxanthin intake can lower the incidence of advanced age-related macular degeneration by 40%.
Lutein-rich foods include dark green leafy vegetables such as spinach, as well as yellow or orange fruits and vegetables.
2. Omega-3 fatty acids (fish oil)
Omega-3 unsaturated fatty acids (EPA and DHA) are critical components of the human diet for maintaining cell membrane integrity, proper signal transduction, neurotransmission, and neurogenesis.
Furthermore, Omega-3 is involved in hormone conversion, inflammatory modulation, immune function maintenance, platelet aggregation, and lipid metabolism balance.
DHA is plentiful in brain and retinal cells and is vital for vision, neurodevelopment, and general health.
A meta-analysis of the literature (7 studies involving 790 dry eye patients) found that omega-3 (fish oil) supplementation improved tear break-up time and tear secretion Experimental (Schirmer test) score, which means that omega-3 can positively help dry eye treatment (but there is no significant difference in the ocular surface disease index).
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3. Mountain mulberry (BILBERRY)
Mountain bilberry, often known as bilberry, is a European plant that belongs to the same genus as blueberry and cranberry. It is a medicinal berry with a long history that is frequently used to promote eye health.
Mulberry possesses potent antioxidant, stable collagen fibers, stimulate collagen production, reduce capillary permeability, anti-platelet aggregation, hypoglycemic, anti-inflammatory, and other benefits due to its rich amount of hundreds of anthocyanins.
A retrospective research (with a follow-up period of roughly 24 months, the participants were 332 patients with normal tension glaucoma) discovered that oral treatment of bilberry extract (anthocyanins) improved visual performance (related indicators such as: maximum best corrected visual acuity, visual field examination).
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The popularity of 3C products has brought about a great change in living habits, changing the original paper reading to screen reading, although it is convenient, it also makes many eye diseases come earlier, such as cataract, macular degeneration, glaucoma, etc. , we have to be wary of fear
To prevent premature eye decline, in addition to taking in adequate nutrition, using 3C products moderately, avoiding over-dependence, and maintaining good posture; wearing glasses of appropriate degrees to reduce over-regulation of the eyes, these are all important to maintain eye health law
Do you have a unique way to take care of your eyes? If you have eaten any health ingredients that you think are effective, please share in the comments below.