Nutrition for the prevention of good vision

Nutrition for the prevention of good vision

Sometimes a lack of certain nutrients for the eyes can lead to certain vision problems. The inclusion in the food products containing the necessary components for eye health, will improve the function of the visual analyzer.

The first food product: green peas

In green peas there is a large amount of lutein pigment, which is responsible for visual acuity and color recognition. The body receives lutein from certain foods, which then accumulates in the retina of the eye. And the denser the lutein layer, the better the color perception and vigilance.

One hundred grams of green pea contains about one and a half milligrams of lutein. At the same time the daily need of the body for lutein is about two milligrams. Green peas can be added as an ingredient in the composition of various dishes: salads, soups, as a side dish to main dishes, etc. It is enough to include in   nutrition   one hundred one hundred fifty grams of green peas a week. Since lutein is a fat soluble substance, you need to add a small amount of vegetable fat to the dishes.

Second product: onions

Onions contain a lot of quercetin, as well as ascorbic acid, beta-carotene and other vitamins and trace elements. Quercetin increases the permeability of eye tissue for nutrients, which improves the nutrition of the eyeball and helps the body to recover faster after hard work.

It is recommended to add to the daily diet one onion of a medium size. It can be used in any form and include the composition of various dishes. Even after heat treatment in it remain useful substances.

The third food: fish

To improve the circulation of tissue fluids in the eyeball, as well as in all the surrounding membranes, it is useful to regularly eat fatty varieties of sea fish.

Fatty fish contains a large amount of omega-three polyunsaturated fatty acids (PUFAs), which improve microcirculatory processes in the body, including the eyeball. Fish can be consumed as boiled or slightly salted. Enough to include in the diet at least one hundred one hundred and fifty grams of oily fish several times a week.

Fourth product: nuts

Collagen fibers maintain the lens in good condition. And vitamin E provides protection for elastic collagen fibers. Vitamin E is rich in nuts and some other foods. To replenish the supply of tocopherol enough to eat every day a handful of nuts (twenty to thirty grams).

The fifth product against niktalopii: eggs

Some people in the dark begin to see worse. This condition can be both inborn (inherited from parents to children) and acquired, it often occurs due to the lack of substances necessary for the eyes.

To avoid the appearance of night blindness and to see normally at twilight time, the eyes need an element such as zinc, as well as vitamin A. These two components are present in the yolk of chicken eggs. Egg protein contributes to the normal absorption in the body of these elements. You can eat one egg daily or a couple of eggs every other day. Moreover, it is desirable to use soft-boiled eggs or cook an omelette egg.

Are your eyes tired?

As you know, every day a person’s eyes are exposed to various negative factors. Especially increased load on the visual apparatus in our time. Eye fatigue that accumulates every day can lead to certain vision problems and eye diseases. The following five-question test will help determine if your eyes are tired.

Eye strain test

  1. Do you appear after reading or working at the computer fly in the eyes, dark spots?
  2. Do you suffer from headaches after a long reading or working at a computer?
  3. Do you feel heavy in the ages after reading or working at the computer?
  4. Do you feel irritable after working with small details, reading or using a computer?
  5. Do you lose your appetite after reading or working at the computer?

If a negative answer to all questions is given, it means that the risk of any problems associated with eye strain is minimized.

A positive answer to one, two, or three questions indicates some problems. Timely eye care will help restore vision to normal.

Those who regularly show four or all five of the above symptoms are likely to have serious problems and need to seek help from an ophthalmologist.

Exercises for prevention

To relieve eye strain that has appeared during the day, you can do special   exercises. Performing gymnastics takes a total of ten to fifteen minutes a day and will help not only to eliminate fatigue in the eyes, but also to prevent a drop in vision against this background. It is recommended to do such exercises twice a day: in the morning and in the evening.

Warming up: you need to sit up straight, straighten your shoulders, relax. The tips of the index, middle and ring fingers should be massaged in the region of the cervical vertebrae for three minutes, moving from top to bottom. This massage will improve the blood supply to the eyeball and prepare the eyes for exercise.

  • The first exercise. Looking ahead, blink your eyes quickly for thirty seconds.
  • The second exercise. Eyes closed. Do light short-term (one to two seconds) pressure on the eyeballs folded together with three fingers. Perform the exercise for two minutes.
  • The third exercise. Extend your right hand in front of you and lift your thumb up. Look at the tip of the thumb with two eyes for five seconds. Then close the left eye and focus on the tip of the finger with the right eye, and then change the eye. Make three or four sets of exercises.
  • The fourth exercise. Label on the window. Using a felt-tip pen, make a small mark on the window and stand in front of it at arm’s length. Look at the mark for five seconds, and then focus your eyes on a point outside the window that is at least five meters from the eye. Repeat the exercise ten times.
  • Fifth exercise. Squeeze your eyes tight for thirty seconds, then relax.

Performing gymnastics takes literally five to seven minutes. After the exercises, there is relief in the eyes, and they are ready for further productive work.

Proper food and proper eye training through exercise will be effective prevention and help keep your eyes sharp for many years.

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