The eyes are one of the most important organs of the human senses. With their help, the body receives up to 90% of information about the surrounding world. The main function of the eyes is to help the body adapt to environmental conditions. 

The eye consists of the cornea, anterior chamber, iris, lens, and retina. It is controlled by the muscles responsible for accommodation and movement. There are two types of light-sensitive cells in the human eye – rods and cones. Rods are responsible for the twilight vision and cones for daytime vision. If one or more of these parts doesn’t work properly, the vision worsens. It’s important to visit an ophthalmology practice center as soon as you notice any problems with your vision.

By including certain foods in your diet, you can protect your eyes from premature aging and restore their health and beauty. 

Essential Nutrients for Eyes

In order for the eyes to remain healthy, they need the following vitamins: 

• Vitamin A - prevents degenerative changes in the retina and improves visual acuity. 
• Vitamin C - improves tone and microcirculation in the tissues of the eyes. 
• Vitamin E - prevents the development of myopia and clouding of the lens. 
• B vitamins - improve the functioning of the optic nerve and are involved in the absorption of vitamins. 
• Vitamin D and omega polyunsaturated fatty acids prevent the development of retinal degeneration. 

There are also trace elements that are important for our eyes’ health. 

• Potassium is necessary for the acid-base balance in the body; 
• Calcium - is part of the cells and tissue fluid and has an anti-inflammatory effect;
• Zinc - participates in tissue respiration;
• Selenium - a good oxidizing agent, helps the absorption of vitamins. 

In addition, lutein, zeaxanthin, and antioxidants are necessary for the normal functioning of the organs of vision. They are contained in green and orange-yellow vegetables (corn, broccoli, spinach, etc.). 

Best Products for Eye Health 

• Carrots - improve visual acuity due to the presence of a large amount of carotene;
• Blueberries - contain vitamin A.
• Spinach - due to the presence of lutein, prevents cataracts and other eye diseases;
• Corn, broccoli - contain a large number of antioxidants.
• Apricot - rich in potassium and vitamin A. 
• Rosehip, and citrus fruits - have a general strengthening effect on the organs of vision, and contain a lot of vitamin C.
• Sprouted grains of wheat, nuts, and seeds - are rich in vitamins E and B.
• Herring, cod - contain a large amount of vitamin D and polyunsaturated fatty acids; 
• Onions, garlic - contain sulfur, which has a beneficial effect on visual acuity and prevents thrombosis.
• Beetroot - contains vitamin C and potassium and has a cleansing effect. 

General Recommendations 

The diet should be complete and varied when improving the eyes. It is best to eat four meals a day, rich in vegetables and fruits. Vegetable salads, freshly squeezed juices from carrots, beets, and spinach, combined with a small amount of protein products, cereals, and fermented drinks, are beneficial for the eyes in a variety of ways. 

Overeating is dangerous to eye health. As a result of overeating, food cannot be completely processed by gastric juices. Unprocessed foods create toxins, which get into the bloodstream and cause a general poisoning of the body.

Products That are Bad for the Eyes 

• Salt

An excess of salt causes moisture retention in the body and, as a result, increased intraocular pressure. 

• Meat and eggs

Proteins are useful for the body, but their overconsumption causes the deposition of cholesterol on the walls of blood vessels. And since the blood vessels that supply the eye are very thin, there is a risk of their blockage. 

• Alcohol

When consumed in excess, alcohol dilates the blood vessels, causing warmth and relaxation.  The second stage then comes — a spasm. As a result, ,  the thin vessels suffer, including the vessels of the eyes.