1. Make colorful meals
Broccoli, spinach, carrot, tomato, mango, papaya … The colorful fruits and vegetables contain pigments, including lutein and zeaxanthin , which are essential for the maintenance of the macula which is at the center of the vision and allows to distinguish details and colors. They are also full of antioxidants that protect eye cells from free radicals.
2. Eat fresh fruits and vegetables
And raw, whenever possible, or cooked al dente. Thus, we take advantage of their vitamin C which, by boosting the collagen fibers, ensures the transparency of the eye and prevents cataracts.
3. Drink a glass of red wine a day
This is enough for the macula to take advantage of its beneficial pigments and its flavonoids which, by improving microvasculature, promote the transport of nutrients to the retina.
4. Plan for fatty fish every other day
Sardines, mackerel, trout, salmon … are the best source of omega-3 fatty acids , essential for the maintenance of ocular membranes that provide the necessary nutrients to the eye.
5. Prefer lettuce to lettuce
Or purslane. These two salads are super rich in omega-3! Seasoned with rapeseed or linseed oil and garnished with walnuts, hazelnuts or almonds, they can be used to refuel fatty acids beneficial to the ocular membranes .
6. Adopt whole grains
While bread, pasta, rice … whites are almost devoid of nutrients, their full versions are full of magnesium and especially B vitamins that ensure the proper functioning of the optic nerves.
7. Keep your bread in a dish towel
Full bread, of course. This preserves the B vitamins , particularly vulnerable to light.
8. Rediscover the cod liver
It is the richest vitamin D food that, in addition to being anti-inflammatory, promotes the essential renewal of the cells that form the different layers of the eye.
9. Alternate cereals and pulses
Lentils, chickpeas, dried beans … are also rich in B vitamins and magnesium. In addition, they contain iron, which, by carrying oxygen, prevents a pallor of the retina, and headaches or vision problems at the end of the day.
10. Enjoy the water like a grand cru
Tears are essential to the functioning of the eye: without them, one can have two tenths of the vision in less! So, drink enough water, and savor it slowly, like a grand cru, by turning each sip in his mouth, to allow its diffusion to all the cells of the body, even the most distant, like those of the eye.
Attention to cholesterol
Among the many victims of hypercholesterolemia, we find … eyes! Indeed, too high a level of bad cholesterol in the blood can impede the transport of nutrients to the eye, or even promote occlusion of retinal microvessels, which ultimately leads to vision problems.