Vision of a healthy and bright eyes that require a combination of vitamins and minerals in addition to other important nutrients such as carbohydrates, fats, and protein in optimal amounts.
Below is the intake of so-called 'rainbow-colored foods' that can help you maintain healthy vision with bright eyes and glowing.
1. Vegetables with dark green leaves are the best food that is not only able to control age-related macular disease degenaration (AMD) or damage to the eye macula, retinal damage, cataracts or glaucoma, but also make your eyes lit up.
This is because green vegetables contain antioxidants, lutein, zeaxanthin, beta-carotene, vitamin A, vitamin C, vitamin E, vitamin K, folate, calcium, zinc, iron and glass fiber. Lutein and zeaxanthin help protect your eyes against oxidative damage caused by ultraviolet rays.
Source of green vegetables such as spinach, broccoli, cabbage, green peppers and cucumbers.
2. Fruits and vegetables are yellow and orange rich in beta-kriptosantin or pro-vitamin A carotenoids, vitamin C, vitamin A, folic acid and other antioxidant phytonutrients.
Clinical studies such as the Rotterdam Study has also been proven that a diet rich in vegetables, carotenoids may reduce the progression of age-related macular degeneration (AMD) among elderly and blindness. Increased intake of vitamin C also reduce cataracts.
Food sources are colored yellow and orange apricots, carrots, lemon, mango, orange, peach, pear and pumpkin.
3. In addition to containing vitamin C, red foods contain lycopene, anthocyanin, ellagic acid, quersetin and hesperidin as well as various other antioxidants that can fight the disease and give you an eye and a healthy body. Tomatoes also topped the list of red food because of its high content of lycopene.
Other red foods such as tubers beets, apples, cherries, strawberries, red grapes, watermelon and red onion.
According to Dr. Mares-Perlman and colleagues from the University of Wisconsin Medical School in Madison, U.S., people who have lower levels of lycopene have a tendency to double that damage the macula of the eye compared to the higher levels likopennya.
4. Blue and purple foods contain lutein, flavonoids, anthocyanins, zeaxanthin, ellagic acid, resveratrol, quercetin, vitamin C and pro-anthocyanidins. Sources such as blueberries, blackberries, currants, purple grapes, plums or dried plum, cranberry, eggplant and purple cabbage.
Dr. Jia Z of the department of ophthalmology, First Affiliated Hospital of Harbin Medical University in China was reported that extracts of pro-anthocyanidins from grape seeds can protect the human eye from oxidative stress that can lead to cataracts.
5. Full white foods containing beta-glucans, EGCG (or epigallocatechin gallate is an antioxidant that is usually found in green tea), SDG (secoisolariciresinol diglycoside or that there are antioxidants in flax seeds, sunflower, pumpkin and sesame) and lignans, and other nutrients .
White food sources such as bananas, mushrooms, garlic, onion, radish, egg whites, other grains and fish such as salmon and tuna.