Healthy eating has a positive influence on all the organs of your body. Eyes are no exception. We spoke with Dr. Paolo Vinciguerra, an ophthalmologist at Humanitas, about how nutrition protects eyesight and helps to counteract the symptoms of dry eye syndrome.
Foods, what to choose?
Fatty acids and omega-3 are important allies of the eyes. Especially those that are particularly dry, with a poor tear film. In particular, omega-3s help to soothe inflammation of the eyelids or on the surface of the eye, stimulating the Meibomian glands to make tears more “oily”. In this way, evaporation is delayed and the eyes remain hydrated for longer. Eating these foods, which are rich in them, at least twice a week, can therefore counteract the symptoms of dry eye syndrome:
Tuna
Mackerel
Salmon
Sardines
Herring
Anchovies
Nuts and seeds (such as linseed)
Vegetable oil
Soybean sprouts
Green Leaf Vegetables
Lutein and zeaxanthin, two antioxidants, also reduce the likelihood of having many chronic eye diseases and help to keep cells healthy. To take them with food you need to include them in your diet:
Eggs
Corn
Green Leaf Vegetables
Cabbage
Broccoli
Spinach
Vitamin C, also called ascorbic acid, is important for the blood vessels in your eyes. It is particularly useful for preventing cataracts, but also helps the overall health of this organ. The best sources of vitamin C include:
Orange juice
Grapefruit juice
Oranges
Cooked spinach
Tomatoes
Bananas
Apples
Women should take a minimum of 75 milligrams per day (equivalent to a cup of orange juice), while men need a little more, about 90 milligrams per day.
Vitamin E, with its antioxidant power, protects your eye cells from damage and stimulates your body’s immune system. You can get it by eating:
Wheat cereals (wheat germ)
Almonds
Sunflower seeds
Peanut butter
Hazelnuts
Sweet potato
Zinc, finally, is an important mineral and helps to get vitamin A from the liver to the retina to produce melanin. When there is not enough zinc, your eyes are at higher risk of infection. Your body does not produce zinc naturally, so introducing it through food is important. You can get this mineral with:
Oysters
Beef
Lobster
Pig
Yogurt
Salmon
Milk
Fortified cereals
Eggs
