Research indicates that oxidative stress is the hidden enemy of our eyes, as eye tissues consume massive amounts of oxygen, leading to cell damage and disease. However, modern science reveals that certain nutrients, such as zinc and vitamin A, have a unique ability to protect the eye from this oxidative stress.
"Our research has reached a point where we can say with certainty that nutrition is important for eye health," says Professor John Nolan, a leading eye health researcher.
Peppers and tomatoes: They contain carotenoids, which act as antioxidants and reduce blue light damage to the eyes.
Avocado oil: Rich in vitamin A and lutein, it protects the macula and reduces inflammation.
Fresh fruits: Kiwi and berries are rich in vitamin C, which protects the gelatinous substance in the middle of the eye.
Oily fish: Salmon and mackerel are rich in omega-3, which is essential for the fatty part of the eye.
Dairy products: contain carotenoids and vitamins A and B2.
Experts recommend frying vegetables instead of steaming them to improve the absorption of carotenoids, and replacing juices with whole fruits to avoid sugars that are harmful to the blood vessels in the retina.
With these simple food choices, we can protect our eyes and maintain our vision for as long as possible.
