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There is no way to avoid aging. It will show on your face, hair and skin. Your joints will wear out and your eyesight will deteriorate. And you will constantly feel tired.
The good news is that although you cannot prevent aging, you can slow it down and enjoy youth a little longer.
Even prematurely deteriorated eyesight can be corrected if you supply the body with the right nutrients.
In today’s article we will reveal which foods will help you improve your vision. After all, the eyes are one of the most important organs that we should take care of consistently.
Key nutrients for the eyes and vision
The most important nutrients for your eyes are the substances lutein and zeaxanthin.
They are mainly found in dark green leafy vegetables such as kale or spinach. High amounts are also found in peppers, corn and saffron.
Zeaxanthin is not found in plants, but our body partly produces it from lutein. Besides that, we can also obtain it from fish.
These substances help keep the retina in good condition. Increase their intake and your eyes will certainly thank you.
Professor John Barbur’s experience
Professor John Barbur also has experience with deteriorating eyesight.
As he states:
“The results of my tests were at once fascinating and depressing. My ability to distinguish yellow and blue was very weak. It was a consequence of long-term diabetes.
However, the sharpness of my vision and the ability to see details were also significantly worse compared to young people, although more or less appropriate for my age.
The change occurred after 3 months, when I began supplementing lutein and zeaxanthin.”
According to studies, it is enough to take 10 mg of lutein and 2 mg of zeaxanthin daily. This amount is capable of solving most vision problems.
Professor Barbur further says:
“Does that mean that we should all take dietary supplements with lutein and zeaxanthin to improve our eyesight?
Research shows that taking these substances really works. Even for someone like me, who used to have a healthy diet with plenty of fruit and vegetables for an adequate level of lutein and zeaxanthin in the blood, additional supplements helped me.
Some researchers believe that diet should be enough. But who among us has an ideal diet?”
What else studies found
According to a recent study, dark green leafy vegetables provide us with 15 to 47% of our lutein needs, but only 0 to 3% of our zeaxanthin needs.
Besides leafy vegetables, eggs can also be consumed, which contain these substances. Moreover, eggs have a number of other necessary nutrients.
However, there is a big difference between eggs. For example, those from free-range hens have a lot, while those from caged hens have very little.
Another substance that has been shown to prevent the development of cataracts is vitamin C. Therefore, eat plenty of lemons, oranges and tangerines.
Omega-3 unsaturated fatty acids are also very important for eye health. These are mainly found in fish. Good sources include primarily:
- krill oil (from marine crustaceans)
- wild Alaskan salmon
- sardines
- anchovies
- mackerel
- herring
The omega-3 fatty acid DHA prevents damage to the RPE eye pigments on the retina, whose main task is the conversion of light photons into
electrons. It is the photoelectric effect, for which Albert Einstein won the Nobel Prize in 1921.
Suitable supplements for improving vision
Supplements with lutein and zeaxanthin that simultaneously also contain omega-3 fatty acids, vitamin C and other nutrients for the eyes.
To maintain good vision, the already-mentioned 10 mg of lutein and 2 mg of zeaxanthin are recommended. In the case of more serious eye diseases, the dose needs to be increased several times.
