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Food is one of the measures we can take to promote good eye function and health.

The best nutrients for vision are vitamins A, B, C and E, minerals such as selenium, zinc, iron, potassium, calcium, phosphorus, sodium and copper, pigments such as lutein and zeaxanthin and fatty acids such as omega-3, olive oil and folic acid.

Including these in our everyday diet helps care for the cornea, nourish the optic nerve, fight the premature ageing of retinal cells and prevent degenerative and chronic diseases such as age-related macular degeneration (AMD), cataracts or disorders such as dry eye or night blindness.

Fish consumption

Numerous scientific studies confirmed eating fish helps to protect your eyesight. Fresh fish is rich in essential nutrients for eye health, such as vitamin A, which is important for keeping your eyesight healthy, particularly in dim light.

The fatty varieties, such as salmon, trout and tuna, are also an excellent source of omega-3 acids, i.e. EPA and DHA. These fatty acids are important components of the cell membranes in the eyes and play an essential role in keeping your eyes healthy. In fact, blue fish particularly helps protect the retina and delays vision loss caused by diseases such as diabetes, glaucoma, macular degeneration and retinitis pigmentosa.

Eating two or three portions of fatty fish, such as salmon, tuna, herring, trout and sardines, each week could provide the recommended daily dose of 650 mg of omega-3.

Contenido redactado por:

La doctora Maribel Fernández Rodríguez, especialista en retina médica y diabetes ocular en Miranza Instituto Oftalmológico Gómez-Ulla.
Dra. Maribel Fernández RodríguezSpecialist at Miranza Instituto Gómez-Ulla