Contents

• Which vitamins influence the health of our eyes?
• What to eat to see better

Long hours spent working in front of a computer, artificial light, computer and laptop screens, smog, air pollution caused by fumes and dust, dust, air conditioning, ultraviolet radiation—all of these factors impair our eyesight every day. They are definitely not good for our eyes; quite the opposite. We increasingly complain of red, burning, and "dry" eyes, and eye fatigue leaves us with a foggy vision after working in front of a monitor. These unfavorable factors weaken our eyesight and cause us to age faster. When our eyes start to burn, we reach for moisturizing drops. However, to truly care for your eyes, you need a healthy, balanced diet rich in ingredients that significantly improve your vision.

Which vitamins influence the health of our eyes?

Fortunately, there are vitamins and minerals that have a positive effect on our eyes. Among the most important are:

• Vitamin A – its deficiency can lead to night blindness and macular degeneration. It should be remembered that vitamin A is fat-soluble, so it is recommended to take products containing it, for example, with added oil.
• B vitamins – their presence improves visual acuity and helps reduce fatigue, for example, a vitamin B2 deficiency can lead to watery eyes and impaired visual acuity,
• Vitamin C – helps fight free radicals and slow down the aging process of cells,
• Vitamin E – has a positive effect on the firmness of the cell membranes of the eyes,
• Zinc – protects against night blindness, is involved in the production of rhodopsin, which helps us see after dark,
• Omega-3 acids – help eliminate the unpleasant symptoms of dry eye syndrome and reduce intraocular pressure, which helps protect the eye from glaucoma. Omega-3 fatty acids are especially important during pregnancy, as they are involved in the development of the fetal retina.
• Beta-carotene, lutein and zeaxanthin – these are naturally occurring pigments that prevent diseases such as cataracts and macular degeneration and also help protect the eyes from UV radiation.

What to eat to see better

Most of the vitamins, acids, and natural pigments that improve and strengthen our eyesight are readily available and tasty. Valuable source:

• Welcome A is: carrots, tomatoes, peppers, sorrel, broccoli, mango, asparagus. Vitamin A is also found in the form of retinol in animal products, especially liver,
• Vitamins of group B – groats, rice, sunflower seeds, fish, eggs, cheese, black bread,
• Vitamin C – citrus fruits, raspberries, currants, peppers, parsley,
• Vitamin E – nuts, sprouts, seeds, vegetable oils,
• Omega-3 fatty acids – vegetable oils and fatty sea fish: mackerel, tuna, salmon or herring,
• Zinc – cereals, seeds and wholemeal bread, eggs, fish and nuts,
• Lutein and zeaxanthin – corn, eggs, green peas, spinach.

A healthy, varied diet, including fresh vegetables and fruit, as well as eggs and seafood, affects the proper functioning of our entire body, including the health of our eyes. Products we should avoid if we want to maintain good eyesight for a long time include, above all, processed sugar, found in sweet, instant snacks, and cigarettes. We should also take breaks from working in front of the computer and take plenty of walks in nature in our free time, feasting our eyes on the beautiful scenery.