Our eyesight is our most precious sense because it provides us with around 80% of all environmental information. Our brain needs about a third of its capacity to process all visual impressions! We recognize colors, shapes or movements and can even see three-dimensionally, estimate distances and sizes.
Our eyes are not only the most beautiful organ of the senses, but also the most sensitive. Protect and strengthen your eyesight - because good vision makes up a large part of our quality of life!
The healthy diet for the eyes
Around the age of 40, natural eyesight usually begins to decline, but we can support our eyes with the right lifestyle.
An “eye-conscious” diet combined with simple behaviors such as regular ophthalmological visits, wearing sunglasses to protect against UV rays or not cigarettes are important foundations for your eye health and the preservation of your eyesight.
But what is “eye-conscious nutrition”?
The German Nutrition Society recommends eating "5 servings of fruit and vegetables a day" in order to meet the normal need for vitamins and trace elements. The metabolism of the eyes also benefits, because our eyes eat with them.
Various nutrients and protective substances are Development workers for good vision, but they are also involved in maintaining eyesight into old age. Discover dietry supplements for eyes.
Nutrients and protective substances for the eyes:
|Vitamin A||Maintains normal eyesight|
|vitamin C||Cell protection (free radicals)|
|Vitamin E.||Cell protection (free radicals)|
|Lutein||Part of the macula|
|Zeaxanthin||Part of the macula|
|zinc||Maintains normal eyesight|
|selenium||Cell protection (free radical)|
|DHA||Part of the eyesight + tear film|
Probably the most well-known nutrient associated with eye health is vitamin A. Since vitamin A contributes to the maintenance of normal eyesight, this has led to the name "eye vitamin". Vitamin A - the eye vitamin
Good sources of vitamin A include offal such as liver, high-fat cheese, herring or mackerel, and eggs. Carrots are high in beta-carotene, a precursor to vitamin A, and are often referred to as the food for good vision.
The need for vitamin A can increase as a result of special stresses such as working at a computer screen, long television hours, strong sunlight or frequent night driving.
Lutein + zeaxanthin - components of the macula
We owe contrast-rich and sharp vision to the “yellow spot” (macula lutea), a small area in the retina. The yellow color is due to the increased presence of the plant pigments lutein and zeaxanthin.
Since sunlight falls almost uninterrupted in the area of the yellow spot, nature has come up with a particularly high level of antioxidant protection through lutein and zeaxanthin.
The carotenoids lutein and zeaxanthin are found in vegetables such as kale, asparagus, raw spinach and parsley.
Zinc, selenium + vitamin C + E - protective shield of the eyes
Our eyes are exposed to oxidative stress due to the constant exposure to light and the visual process. This can lead to an increased formation of free radicals. In order to be able to break them down, our body cells have a special protective shield: Vitamins C and E, as well as the trace elements selenium and zinc, help to protect the cells from oxidative stress.
Citrus fruits, peppers and strawberries are well-known sources of vitamin C. Vitamin E is mainly found in vegetable oils. We ingest selenium and zinc for the most part through animal foods such as fish and meat. Our tip: Enjoy oysters, they are the most zinc-rich food!
Omega-3 fatty acids DHA - part of the photoreceptor cells
Docosahexaenoic acid DHA, a polyunsaturated omega-3 fatty acid, is particularly valuable for eye health. DHA is the most common fatty acid in the brain and the visual cells. It is important for the structure of the retina and therefore plays a role in maintaining normal vision.
DHA is not only contained in the retina, but also in the fat-containing tear film. A healthy tear film ensures that the tear fluid does not evaporate and that the eyes remain well moistened. Cold water fish such as herring, mackerel or salmon are
particularly good sources of omega-3 fatty acids .
Our eyesight is our most precious sense - support it from the beginning!