An adequate amount of water every day is one of the behaviors that can help us keep them healthy and prevent ailments and discomfort. Moreover, some foods support the well-being of the eyes. Working in close synergy with the brain, our eyes allow us to perceive the surrounding environment with a wealth of detail and minuteness. It is mainly through these precious organs that we can perceive most of the information.
Still, despite this, in everyday life, we often neglect them without realizing that our lifestyle also determines their health. The massive use of screens and pollution can cause disturbances. In addition to being stressed by the massive use of devices, our eyes are constantly exposed to threats that come from irritating environmental substances, dust, and foreign bodies in the smog present in cities and closed environments.
Indoor Pollutants
In our homes, offices, there are residues of smoke, wood combustion or the use of stoves, dust, paints, cleaning products, and biological pollutants such as bacteria, viruses, pollen, mites, allergens, molds which cause the so-called indoor pollution: a hidden and minor considered pitfall that can affect the health of the visual system, especially if you are not careful to keep them well hydrated. As far as closed environments are concerned, the good rules to follow include air exchange every 4-6 hours and following hygiene rules as much as possible: periodically wash curtains and upholstery, constantly eliminate dust, etc.
Eyes And Benefits Of Proper Hydration
Drinking the right amount of water every day is one of the good habits to keep your eyes healthy; on the contrary, drinking little leads to a reduction in the production of tears, an element that is essential for the protection and hydration of the surface of the eye: every time you blink your eyelashes thanks to tears, a sort of film is formed that unwinds essential functions – such as defense against bacterial infections – and provides nutrients to the eye, such as oxygen and lipids, and lubricates the cornea.
“This fundamental part of the eye, together with the vitreous body, is over 90% water, so it would be impossible to imagine having a healthy and perfectly efficient visual apparatus without a correct water supply. This is why drinking at least eight glasses of water a day without waiting for the stimulus of thirst, but rather anticipating it, is good for our body. Still, in particular, it can represent a real preventive action for the health of the visual apparatus “.
Taking the right amount of water daily helps thin the blood, promoting circulation and avoiding the formation of annoying “red spots” in the eye. Proper hydration is an ally not only for health but also for the beauty of the eyes, for example, by counteracting bags under the eyes caused by a stagnation of liquids. Drinking water promotes diuresis and helps eliminate excess fluid, limiting this annoying imperfection.
Foods That Are Good For The Eyes
Here is what must not be missing on our table to protect the eyes and improve vision.
Vitamin E
It reduces the risk of developing cataracts and the clouding of the lens and is effective in protecting the optic nerve and, therefore, also in preventing the risk of developing glaucoma. Vitamin E present: wheat germ oil, extra virgin olive oil, and seeds in general, in nuts (almonds, hazelnuts, walnuts, etc.). For a more excellent absorption of vitamin E, it is better to use raw oils.
Lutein And Zeaxanthin
They are the major constituents of the spotted pigment of the retina, a kind of filter that prevents harmful radiation, such as ultraviolet rays, from damaging the tissue of the retina. The antioxidant function reduces the risk of age-related diseases, such as macular degeneration. These trace elements are mainly present in dark green leafy vegetables: spinach, watercress, basil, rocket, broccoli, and green broccoli; paprika contains large quantities.
Vitamin C
This vitamin appears to contribute to the function of optic nerve cells. The primary sources of vitamin C are kiwifruit, strawberries and citrus fruits in general, hot red peppers, turnip broccoli, vegetables such as rocket lettuce, and raw spinach. All foods that contain the vitamin should be eaten raw and fresh. The vitamin deteriorates with light and in water.
Vitamin A
Responsible for twilight vision helps to see in dim light. Deficiency is associated with night blindness and dry eyes. They contain liver, offal, milk, and derivatives such as Grana Padano PDO, eggs, fish, yellow-orange fruit, vegetables (carrots, pumpkin, apricots, peaches, etc.), dark green leaves.
Vitamin B2
Necessary for the eye’s health as its deficiency can cause conjunctivitis and cataracts, the opacification of the lens. The best source of this vitamin is milk and its derivatives, such as Grana Padano PDO. It is also found in yeast, whole wheat, green leafy vegetables, legumes, and eggs.
Omega 3
They are essential because they are constituents of the rods of the retina. They intervene in the repair processes of the cells of the retina worn out by excessive use of the eyes and by age. Among these fatty acids, DHA favors neuronal transmission and optic nerve functionality. Their deficiency is associated with eye disorders and pathologies, such as dry eye and macular degeneration. The foods that contain more omega 3 are bluefish (anchovies, sardines), salmon, and wild trout; high quantities are found in nuts and flaxseed oil.
Zinc
It is the most present trace element in the eye, and its deficiency can cause night blindness. The foods that contain more zinc are oysters, wheat germ, whole grains, liver, brewer’s yeast; milk and derivatives such as Grana Padano DOP and bitter cocoa (dark chocolate) are also excellent sources.
Anthocyanins
Their antioxidant power helps counteract vision diseases such as myopia, retinal degeneration, and diabetic retinopathy. Anthocyanins act by improving the blood circulation of the ocular capillaries, which are necessary to preserve the cornea and crystalline. The foods that contain the most anthocyanins are purple-blue fruits and vegetables such as blueberries, black grapes, black plums, aubergines, etc.
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