Proper Nutrition Is The Ideal Ally Of Sight

The best foods to help our eyes: The sense of sight is fundamental in everyday life;  80% of the brain’s daily information is visual. Pollution, fatigue, stress, bacteria, every day the eyes are exposed to various factors that can damage them. Still, there are also small precautions that you can take to take care of them, for example, by eating well.

The human body cells are made up of molecules, in turn, made up of atoms linked together. We often hear of free radicals: these are waste molecules produced by normal cellular metabolism and have the characteristic of being particularly reactive. They have a free electron, ready to interact with other electrons. The generation of free radicals is a natural physiological process that functions for the organism’s well-being. 

Still, their accumulation can indeed cause oxidative stress, a condition that plays an important role in developing a large number of pathologies, even of sight. A varied nutritional regimen should contain foods rich in antioxidants, containing Omega 3 and vitamins A and C, which protect against the formation of free radicals, slowing the signs of aging such as loss of visual acuity and deterioration of the retina cataracts or glaucoma. 

Green Leafy

Green leafy vegetables, such as spinach, chard, lettuce, etc. have a high concentration of vitamin A, a powerful antioxidant, and contain lutein and zeaxanthin, which work as a natural filter for the sun’s rays that could be harmful to the eyes. In addition, lutein acts on the macula, the portion of the retina called to encode the vision of details, which can lose its functionality over time. Broccoli is also excellent, rich in vitamin C, which always helps fight free radicals. 


Fish Bluefish is rich in protein and Omega 3, contains proteins similar to those of eggs and meat, and minerals such as iodine, magnesium, phosphorus, calcium, and iron. Bluefish swim far, move around a lot, and need to accumulate fat in their muscles to do so. This unsaturated fat is good for our health, as it helps reduce the risk of coronary heart disease by up to 30% when consumed two or three times a week. 

It also lowers blood pressure and lowers cholesterol, which is why it’s good for our health in general, not just eyesight. In particular, however, it helps treat problems arising from the optic nerve, dry eye syndrome, and age-related macular degeneration. It is important to alternate large fish (swordfish, tuna, salmon, pike) with smaller fish (mackerel, sardines, anchovies) due to mercury, which is harmful to our health. It is also advisable to alternate it with white fish (such as sea bream, pizzeria, cod, cod, turbot, redfish), which provide vitamin B, phosphorus, iron, and calcium.


Currant is a fruit consisting of small translucent berries with a sweet and sour taste. Like all berries, it has significant amounts of Vitamin C, A, and other antioxidants that make them essential for vision. Not everyone knows that black currants have more visual health benefits than other foods often attributed to this quality. Both black and red currants have many flavonoids and anthocyanins distinguished by their protective action of small blood vessels, which reach the retina and prevent degenerative diseases of vision. 

One hundred grams of black currants contain up to 270 milligrams of anthocyanins, a very high amount and still not found in other natural ingredients believed to be more beneficial for the eyes. It also has anti-inflammatory properties, improves the functioning of the digestive, circulatory, nervous, and muscular systems. 


Carrots are rich in beta-carotene and vitamin A, which is why they prevent the symptoms of aging in general and vision in particular. They are also rich in fiber, potassium, vitamin C, and magnesium. Among their properties is that of neutralizing the destructive action of free radicals, which is why they have a beneficial action for the eyes; among other things, they improve vision at night.


The celery plant is an umbrella tree and has been known as a medicinal plant since the ancient Greeks for its benefits, in particular on sight. It has a great antioxidant action and fights free radicals as it contains vitamins A, B1, B2, B9, C, and E and minerals such as potassium, calcium, zinc, iron, and silicon, among others. It protects cardiovascular and visual health as well as stimulates the body’s defenses.  It helps prevent visual abnormalities like glaucoma and blindness as it cleanses the body, lowers blood cholesterol, and lowers glucose levels. 


Apples are one of the most consumed fruits and among those that bring greater benefits to the body. They are diuretic in nature. Therefore, they favor the elimination of toxins and contribute to the body’s hydration as almost 80% are composed of water. They have antioxidant properties, are rich in fiber, vitamins A and C, contain a high content of minerals such as calcium, potassium, magnesium, and flavonoids. 

They contribute to the regulation of fat levels, preventing diseases such as diabetes and hypertension. All these properties make them beneficial for the sight. They help to improve the quality of the blood that irrigates the eye contour, activate the brain functions that are essential for the proper functioning of the ocular system, and also have a satiating effect—helping to avoid the excessive consumption of foods rich in fats and sugars, which can become a disease source for our eyes.


Green beans provide vitamins of groups A, B2, B6, and C, minerals such as magnesium, phosphorus, and potassium, and are a direct source of fiber. They are good for your eyesight, being low in fat and calories, they help prevent overweight and reduce the risk of developing diseases that can cause vision deterioration. In addition, they are antioxidants, so they fight free radicals. 


Grapefruit is a great ally of sight; it contains large amounts of beta-carotene, converted into vitamin A and antioxidants. It also contains many folic acids, which intervene in the formation and replacement of red and white blood cells and antibodies and stimulate collagen production.


Cashews are rich, among other things, in unsaturated fatty acids, phosphorus, magnesium, potassium, selenium, vitamins B and E. And thanks to their properties, they favor the proper functioning of the nervous system and cardiovascular system, strengthening the immune system and also improving memory.  They, therefore, also have a beneficial action on sight, especially for the contribution of vitamin E, which delays age-related diseases, such as cataracts; moreover, they are useful for preserving the lens and the conjunctiva. 


Rice helps maintain good visual health thanks to its low sodium content and controls hypertension by narrowing the arteries.  The eyes’ blood vessels are very small, so any disturbance of the cardiovascular system can damage them and impair long-term vision. It also contains vitamins A, C, phenolic compounds, and flavonoids.


Bananas are known for their high nutritional value and contain a lot of potassium which improves vision. Furthermore, they help maintain adequate levels of water in the cells, rebalance blood pressure, intervene in the metabolic system, improve the functioning of the heart and help the nervous system; and consequently have a positive impact on sight. Bananas help regulate blood pressure, circulation, and blood sugar and facilitate the correct functioning of the veins and arteries of the eyes, counteracting the appearance of pathologies in the retina.


Raisins are good for health in general and have a direct and indirect effect on sight. It contains high levels of magnesium, calcium, and other nutrients that help the eyes reduce hunger by helping them not to consume unnecessary fat and contains phytonutrients that act directly on the eye, protecting it from the effects of oxidation. In addition, it nourishes the capillaries and improves circulation so that the blood flow that radiates to the eye area is of good quality and prevents disease.

Red Cabbage

Red cabbage has a high content of anthocyanins, calcium, and potassium, among various nutrients—all things directly related to sight. Anthocyanins are pigments found in plant cells and are very good for the eyes.  They protect the capillaries of the retina, prevent degenerative visual diseases, improve visual acuity, and help in diseases such as conjunctivitis. Red cabbage is also rich in antioxidants, strengthens the immune system, and maintains a good cardiovascular system.


Avocado is rich in fatty acids, vitamins, minerals, and fiber and is good for health in general and the eyes. In particular, vitamin E and monounsaturated fats help reduce cholesterol levels which can also adversely affect vision. They act as antioxidants in the eye and can reduce the risk of developing age-related macular degeneration. 


Corn is rich in lutein and zeaxanthin; half a cup is enough to have vision benefits, including reducing the risk of cataracts and preventing macular degeneration. It is an important source of antioxidants, which prevent the free radical formation and a complete food of vitamins and minerals.


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