The eyes are the windows to the soul, and the retina is the core of receiving light and transmitting information to the brain. Located at the back of the eyeball, the retina occupies most of the space, with the macula being the area of sharpest vision. To maintain eye health, it's not only important to avoid damage but also to replenish key nutrients.
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The most important nutrients for the retina:
- DHA is an Omega-3 fatty acid found in cell membranes and has anti-inflammatory properties.
- Normal cell membranes contain only 1-5 % DHA , but the retina contains as much as 50-60 %.
- It helps the retina respond to light and convert it into brain signals.
- Prevent macular degeneration and inhibit pathological angiogenesis.
- It is susceptible to damage from blue light and ultraviolet rays, and can also be competitively absorbed by Omega-6 fatty acids.
Carotenoids that protect the eyes: three major guardians
- Lutein
- Zeaxanthin
- Mesozeaxanthin (intermediate zeaxanthin)
The channels are concentrated in the macula, which can resist the damage of blue light and ultraviolet rays and protect eyesight.
Best food sources: Eat right, and your eyes will naturally be healthy.
- Sources of DHA : Bluefin tuna (highest content), salmon, herring, cod liver, cod liver oil, oysters, sardines, grass-fed beef, egg yolks (free-range organic eggs are even better).
- ALA precursors : walnuts, chia seeds, flax seeds (which can be converted into DHA in small amounts).
- Sources of carotenoids : dark green vegetables (such as kale), egg yolks, grass-fed beef, shrimp, and fish.
Foods to avoid for eye health
- Omega-6 fatty acids , such as those found in seed oils, compete with DHA for absorption.
- High-sugar foods : accelerate oxidation and free radical damage, destroying eye cells.
Hong Kong people need to be discerning: eyes are not just for seeing the world, but also for assessing health!
Starting today, eating right and avoiding the wrong foods will not only protect your eyesight but also prevent degenerative eye diseases. Your eyes are your daily gateway to the world, and they deserve to be cared for using the most natural methods. See clearly, live a vibrant life!
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High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
YouTube source: https://www.youtube.com/watch?v=Qt_rZE12WRc
YouTube Column: Dr. Berg's Chinese Health Knowledge
