From generation to generation, the myth that carrot is a good food for the eyes has passed by word of mouth, which is really true, but the reality of this is that it is not the only one capable of taking care of our eyes and protecting them.
According to various investigations carried out, the Study of Age-Related Ophthalmic Diseases, revealed that the ideal foods for eye health are those that are high in Vitamin C and E, zinc, lutein, zeaxanthin and omega 3 fatty acids (DHA and EPA), which are not only good for the eyes, but for health in general.
According to statements given by the medical director of the Ophthalmological Institute of Buenos Aires, Carolina Colutta, these nutrients are associated with a lower risk of age-related macular degeneration, cataracts and dry eye in mature age, that is, citrus fruits, oils vegetables, nuts, whole grains, dark-colored vegetables, and cold-water fish are great for eye health.
According to research done by King's College London, foods rich in vitamin C control the development of cataracts, a large portion of this vitamin in your diet increases the volume of this compound around the lens, offering greater protection. The best foods for eye health will be strawberry, kiwi, grapefruit, cantaloupe, broccoli, and tomato.
Foods’s rich in fatty acids help to replace the oils that the eyes have, which are pumped through the glands where tears come out, which contain oils similar to omega 3 and 6 fatty acids. It is advisable to include your diet nuts and fish, such as salmon.
Eggs, broccoli, chard and spinach contain zeaxanthins and lutein, while cabbage contains vitamin A; carrot, beta carotene; oysters provide zinc and citrus fruits and strawberries, vitamin C. Therefore, these foods rich in zeaxanthin, lutein, vitamin C and A, beta-carotene and zinc are ideal to protect the macula.
A good food for eye health is the one provided by Mediterranean diets, since they are abundant in fruits and vegetables, as well as being low in dairy. The red fruits maintain and repair the retina, improve the adaptation and capture of light thanks to the anthocyanidins they have, which are responsible for improving the blood flow of vision. You will find vitamin A especially in those green leafy vegetable foods, and orange vegetables, such as carrots, pumpkin, potatoes, even in eggs and melons.