- 1 Drink water to hydrate eye tissues
- 2 Eat oily (fatty) fish whenever possible
- 3 The diet should include oils
- 4 Eat at least five servings of fruit
- 5 Eat green, yellow and red fruits and vegetables
- 6 Include in eating habits avocados, cabbage, watercress, lettuce and green beans
- 7 Do not forget to eat nuts, wholemeal bread and citrus
- 8 Monitor the intake of eggs, dairy and white flour
- 9 Avoid foods with saturated fats, sugary or those that provide many calories
- 10 Practice physical exercise and avoid excess sun and tobacco
Drink water to hydrate eye tissues
Water is a fundamental component of the body and eye tissues, especially in cases of Dry EyeTherefore, water intake is essential. Food provides an average value of 40%, the rest of the water needs are achieved by drinking a minimum of 1,5 liters a day.
Eat oily (fatty) fish whenever possible
Oily fish, whether fresh or canned, has a higher content of Omega 3 fatty acids. Mainly sardines, mackerel, salmon, herring, turbot or bluefin tuna. It is especially useful for improving ocular surface problems, such as dry eye or Blepharitis. We currently know that omega 3 prevent the appearance of glaucoma and delay the evolution of the cataracts and age-related macular degeneration (AMD).
The diet should include oils
Especially olive oil, but others such as sunflower or soy can also be taken. Oils are ideal because they include a high proportion of essential fatty acids, and they are also an excellent source of vitamin E. They are essential for cell structure and vision mechanisms.
Eat at least five servings of fruit
It is much easier than it seems, for example:
- Tomato juice, green salad, pomegranate, grapes and a plate of spinach
- Grated carrot, ratatouille, pineapple, green asparagus and an orange.
Fruits provide natural antioxidants that neutralize free radicals, responsible for the aging of tissues, such as macular degeneration related to age, Cataracts and Dry Eye.
Eat green, yellow and red fruits and vegetables
he colors are a reflection of the natural pigments and vitamins they contain. Varying your consumption also guarantees a balanced diet: strawberries, plums, broccoli, carrots, tomatoes, spinach, peas, peppers, etc.
Include in eating habits avocados, cabbage, watercress, lettuce and green beans
These vegetables are a great source of lutein and zeaxanthin, pigments that protect the taint and that act as a true filter against the harmful ultraviolet radiation of light.
Do not forget to eat nuts, wholemeal bread and citrus
Variety is the basis of a balanced diet, and these foods provide complementary nutrients that are very beneficial for health, such as linoleic acid, vitamin C, fiber or selenium.
Monitor the intake of eggs, dairy and white flour
This type of food has a high level of intolerance and its intake must be monitored as it can cause eye disorders such as, conjunctivitis allergies, dry eye, blepharitis and other inflammatory processes.
Avoid foods with saturated fats, sugary or those that provide many calories
Red meat, pastries and margarines contain high levels of omega 6 saturated fats, harmful to the eyes. Foods with a high sugar content produce high glucose levels and strong insulin releases, altering cellular metabolism and very detrimental to health. retina.
Practice physical exercise and avoid excess sun and tobacco
These common sense tips are well known, but little practiced. Physical activity is the ally of a correct diet, they generate natural antioxidants that neutralize free radicals, especially those that appear with the sun (ultraviolet radiation) and tobacco.
