The most useful substance to our eyes - the carotenoid lutein. It strengthens the retina of the eye and acts as a natural UF-filter.
Unfortunately, our body is with you not synthesize lutein, so you can only get it from food. Most of lutein in dark green leafy vegetables
(spinach, broccoli, zucchini, Brussels sprouts, and romaine lettuce), as well as in berries (blackberries, blueberries, black currants, cherries, berries, Goji).
Ideally the day should eat no less than 7 mg of lutein, the fastest this "dose" can be obtained from spinach (100 g of spinach = 6 mg of lutein).
Other important minerals for the eyes - zinc and unsaturated fatty acids, and vitamins A, E and C.
To accurately observe the rule, get a simple rule: at each meal must eat at least a few vegetables and / or fruit.
So you get rid of bad snacks in the form of tea and buns. And remember, the deeper the color of the rind of fruits
and vegetables - the more it lutein and vitamins that are useful for the eyes. By the way, even the heat treatment increases digestibility of lutein.
So diversify your vegetable menu passerovkoy, quenching, and baking.
What to eat?
Broccoli, tomatoes, asparagus, mushrooms, squash, carrots, zucchini, eggplant, spinach, avocado, peppers, celery,
cabbage (all types), beans, persimmon, mango, kiwi, peaches, red grapes, citrus fruits.
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