10 habits and foods to keep your eyes healthy

When you think about taking care of your health, you usually look at cholesterol, the heart or the bones, but we must not forget about the eyes. Seeing well is also very important.

These are the best foods to maintain eye health

In addition to leading a healthy and active lifestyle, consuming these foods or nutrients more often will help you keep eyes healthy and to prevent the appearance of ocular disorders.

1. Yellow foods

The lutein and zeaxanthin are yellow pigments, soluble in fat, which are concentrated in the macula. Its role is to prevent the formation of free radicals and oxidative molecules, which damage the cell membranes of the ocular tissues. A diet high in lutein and zeaxanthin might reduce the risk of cataractsand macular degeneration.

They are found in foods such as broccoli, wheat seeds, Brussels sprouts, celery, mango, papaya, or orange.

2. Foods rich in beta-carotene

The orange fruits and vegetables are rich in beta-carotene, a precursor of vitamin A, which helps to regenerate visual purple, which improves night vision.

For example, carrots, pumpkins, and spinach are rich in beta-carotene.

3. Vitamin E

wheat germIt is very rich in vitamin E, a great antioxidant, which Protects eyesight from free radical damage.

Are foods rich in vitamin E almond, hazelnut, flax or sunflower seeds.

4.Zinc

Zinc is a mineral that plays a key role in immunity and helps release vitamin A from the liver so it can be used in eye tissue. Its deficiency can cause deterioration of the macula.

Legumes, seeds, and nuts are good sources of zinc.

Habits and exercises for a healthy sight

Not only with food will you be able to maintain a good eye health. These easy-to-apply daily exercises and habits will help you too.

5. Take breaks throughout the day

Rest at least once every hour. You can go to the bathroom, rest or drink something.

If you cannot move from the site, we give you some options that will also work for you:

close your eyes softlyrelax them and blink exaggeratedly for a moment.Look into the distance without fixing gaze at nothing for 15 seconds.Sitting, gently pat the eyes with the palms of the hands slightly cupped, without pressing. Then he closes his eyes, takes a deep breath, and fix your attention in the dark for a few minutes.

6. Train your focus

For prevent eye strain the ciliary muscle must be stimulated. This exercise will help you:

cover one eye, look at a distant object and focus on it.Then, Look at a nearby object and focus on it.Go alternating focus like this for two minutes.

7. Exercise binocular vision

To better coordinate both eyes Find a moment each day to do this exercise. It won’t take you five minutes:

hold a pencil 40 cm from the eyes and slowly bring it closer.look away and again forces convergence on the pencil.toggle view so two minutes When looking away, the pencil looks fuzzy and double. Do the exercise with both eyes.

8. Mobilize the eyes

For give agility to the eyes hold a pencil in your hand and look at it as you slowly move it vertically, horizontally, and in circles.

By the end, blink fast several times, close your eyes and relax.

9. Use good lighting

Use lamps indirect light, preferably “daylight” or with a CRI greater than 90, or anti-flicker fluorescent.

in the work area the light must be homogeneouswithout areas of contrast.

10. Humidifies the eye

To compensate for the dryness caused by air conditioning or heating, you can use artificial tear and a humidifier.