Also called retinol, the vitamin is vital for good eyesight. It is found in orange and red fruits and vegetables – carrots, apricots, tomatoes. Retinol helps the eyes to adjust to seeing in the absence of sufficient light. This does not mean that you should take the form of retinol tablets, just to have good eyesight. Hypervitaminosis of vitamin A can lead to serious liver problems. Salad with tomatoes or a few carrots a day is enough to get the required amount of vitamin A for your body. However do not overdo it with retinol, because in large quantities it is harmful to the liver.
With their help the body deal with free radicals, which have been shown to be the cause of many diseases, including cancer. Many diseases of the eye that occur in aging, cataract and glaucoma that is caused by high levels of free radicals in the body. If your diet is rich in antioxidants – vitamins E and C, zinc, copper, selenium, likely after years have similar eye diseases decreased by nearly 30%.
Because of its rich content of beta-carotene carrots favorably affect eye health. This is not the only food containing this precursor. Spinach, tomatoes, broccoli and mangoes also contain beta-carotene which the body converts into vitamin A. It protects the retina and lens from free radicals – unstable molecules that damage cells. Beta-carotene is a carotenoid – plant and animal pigment.
Lutein and zeaxanthin
Other carotenoids with similar functions are lutein and zeaxanthin. Found in leafy green vegetables and corn, these substances can reduce the risk of formation of eye cataracts and macular degeneration. Lutein and zeаxantin can save our vision, acting protective and help to absorb harmful ultraviolet light. Lutein-rich foods are carrots, corn, lettuce, tomatoes, spinach, cauliflower, lettuce, rhubarb, red peppers, dill, parsley, and potatoes, blue and purple fruits. Although the sight of each can be improved following a diet rich in lutein, this diet can really save the eyesight of people who have a genetic history of macular degeneration and other problems associated with vision loss. If someone in your family suffers from loss of vision, your diet rich in lutein should begin before you reach middle age. The daily intake of only 6 mg. lutein a day reduces your chance to get vision problems in the elderly by 43%.
Omega-3 fatty acids
Contained in fish and walnuts, omega fatty acids 3 reduce 50% probability of vision problems with age. Fatty acids reduce and prevent clogging of the arteries, helps relax narrowed arteries and reduce blood fats, which are believed to be associated with cardiovascular diseases.