Vision problems? Include these 7 superfoods in your diet!

1. Vitamin A

• Vitamin A is essential for retinal health and the production of rhodopsin, a pigment that aids vision in low-light environments. A lack of vitamin A can cause night blindness and dry eyes.
• Sources: carrots, pumpkin, spinach, sweet potatoes and liver.

2. Omega-3 fatty acids

• Omega-3s, especially DHA (docosahexaenoic acid), are important for the retina and can help relieve symptoms of dry eye, which is common in people who spend many hours in front of screens.
• Sources: oily fish (such as salmon, sardines and tuna), linseed and chia.

3. Lutein and Zeaxanthin

• These antioxidants help filter blue light and protect the macula (central part of the retina) from damage caused by free radicals. Studies suggest that lutein and zeaxanthin can reduce the risk of macular degeneration and cataracts.
• Sources: dark green leafy vegetables (such as spinach and kale), corn, egg yolks and yellow peppers.

4. Vitamin C

• Vitamin C acts as an antioxidant, protecting the eyes from oxidative damage and can reduce the risk of developing cataracts and macular degeneration.
• Sources: citrus fruits (orange, lemon), strawberries, kiwi, peppers and broccoli.

5. Vitamin E

• Also an antioxidant, vitamin E can help protect eye cells from free radical damage. It helps prevent cataracts and macular degeneration.
• Sources: nuts and seeds (such as almonds, sunflower seeds and hazelnuts) and vegetable oils.

6. Zinc

• Zinc is essential for transporting vitamin A from the liver to the eyes, as well as helping to prevent age-related eye diseases such as macular degeneration.
• Sources: red meat, chicken, beans, lentils, seeds and nuts.

7. Beta-carotene

• A precursor of vitamin A, beta-carotene is an antioxidant that contributes to healthy vision and retinal protection.
• Sources: carrots, pumpkin, sweet potatoes, mangoes and papaya.

8. Anthocyanins

Found in purple and red fruits such as blueberries and blackberries, anthocyanins are antioxidants that help improve circulation in the eye's blood vessels and can help it adapt to light and dark.

Food Tips for Eye Health

• Avoid sugar and processed foods: excessive sugar consumption can contribute to inflammation, which is harmful to eye health.
• Hydration: staying well hydrated helps to keep the eyes lubricated, preventing dryness.
• Diet rich in antioxidants: eat varied and colorful foods, especially fruits and vegetables, to obtain a wide range of antioxidants that protect the eyes.

Adopting a balanced diet rich in nutrients beneficial to the eyes can not only improve vision, but also help prevent degenerative eye diseases.

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