Top 10 foods that improve eye sight health

Medicine has proven that there is a relationship between poor eyesight and aging, but in fact a healthy lifestyle can significantly reduce the problems of vision impairment caused by old age. Specialized research has shown that certain nutrients, such as zinc, copper, vitamins C, E and beta-carotene compounds, may reduce the risk of age-related vision impairment by 25%. The Medical News to Day website, which publishes scientific reports,

increase the health of eye we have lists of 10 foods that h of vision, with recommendations from the American Optometry Association and the American Academy of Ophthalmology.

1- Fish:

Most fish are a rich source of omega-3 fatty acids, especially tuna, salmon and sardines. Some studies have shown that fish oil or omega-3 fatty acids may reduce dry eyes by a large percentage, especially for those who spend a long time in front of computer screens.

2- Nuts and legumes:

Nuts are also rich in omega-3 fatty acids and contain high levels of vitamin E, which can protect the eyes from age-related vision impairment, according to studies. Examples of nuts that are beneficial to the eye are walnuts, cashews and peanuts.

3- The seeds:

Such as chia, flax and oats, which contain high levels of vitamin E, and some of them also contain omega-3 fatty acids, which are beneficial for eye health.

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4- Citrus:

Citrus fruits like oranges, lemons, and grapefruits are a rich source of vitamin C, an antioxidant that has a great benefit in combating age-related eye damage.

5- Leafy vegetables:

Leafy greens contain lutein and carotenoid two compounds that have a positive effect on vision health, and leafy greens also contain vitamins C, E.

6- Carrots:

Rich in vitamin A and beta-carotene compounds, and this substance is one of the most important substances that give a person better eye health, while vitamin A plays a key role in strengthening vision, as it is a component of the ''a G-protein coupled receptor found in the rod cells of the retina'' protein that helps the retina to absorb light.

7- Sweet potatoes:

Rich in beta-carotene, it is also a good source of the antioxidant vitamin E.

8- Beef:

Beef contains zinc, which contributes to maintaining long-term eye health. Research has shown that zinc helps delay age-related vision loss, and the eyes themselves contain high levels of zinc, especially in the retina. Chicken breasts also contain zinc, but at lower levels.

9- Eggs:

A very rich source of lutein, carotenoid, vitamins C and E and zinc, so it is one of the best foods that reduce the risk of vision loss due to age.

10- Water:

Drinking plenty of water has great benefits even in eye health, as it reduces the symptoms of dry eyes.

* Tips to maintain eye health

The American Academy of Ophthalmology has put together some tips for maintaining eye health,

including:

1. Wear sunglasses, because exposure to direct sunlight can damage the lens of the eye.
2.  Stop smoking.
3.  Have a regular eye exam.
4. Wash hands before contact with eyes.
5. Wear contact lenses only for the period recommended by the doctor.
6. Protect your eyes from computer fatigue by looking away from the screen every 20 minutes for 20 seconds
7. Diabetics should carefully monitor sugar levels, as it is the main cause of blindness, in addition to controlling the amount of carbohydrates the patient eats.

The academy confirms that there are some symptoms of visual impairment when you feel them, you should immediately go to the ophthalmologist, such as: Frequent changes in vision, distorted vision, flashes in the field of vision, decreased vision.