Essential Vitamins for Balanced Diet

We recommend a balanced diet, consuming fruits both fresh vegetables, eggs, meat and fish, because that way you can get the necessary amounts of all vitamins, and improve eye health. Meet the most important vitamins for maintaining good eye health.

1. Vitamin A – Retinol and beta-carotene

Vitamin A has two natural sources: retinol, from the animal kingdom, and beta-carotene from the vegetable kingdom. Matches all who say that carrots are good for the eyes, contains beta-carotene, a substance that our body can convert into vitamin A, crucial in the process of vision and represents a great help in keeping daylight vision and night.

Vitamin A is essential in the regeneration of rhodopsin, whose decomposition by the light allows the process of vision. The lack of this vitamin can lead to blindness or decreased Twilight visual acuity after dark. And other problems such as dry eye conjunctiva and corneal ulceration.

Its combination with other antioxidant vitamins (C and E) as well as with lutein may decrease the occurrence of cataracts, and the chances of developing muscular degeneration associated with age (AMD). Vitamin A is present in tomatoes, spinach, liver, eggs (yolk) and colored vegetables.

2. Vitamin E

Tocopherol is known as a powerful antioxidant and its combination with Vitamin A and C can help in some studies to delay the onset of cataracts and AMD. Vitamin E is present in apples, avocados, plums, melons, bananas, tomatoes, asparagus.

3. Vitamin C

As a powerful antioxidant, acts very effectively in combination with vitamin E and A. The combination of these three vitamins can help delay the onset of cataracts and muscular degeneration age-related. Vitamin C is present in: citrus, gooseberries, strawberries, kiwi, green peppers, cauliflower.

4. Lutein

It is an antioxidant of the carotenoid family, which has proved effective in preventing cataracts and macular degeneration. It is also clear about its role in strengthening the immune system and protection against ultraviolet radiation.

The consumption of spinach, one of the largest sources of lutein, five times a week reduces the risk of cataracts by almost 50%. Lutein is present in broccoli, spinach, pumpkins, corn, green leafy vegetables (raw).

Source: phoenixcodepink.org