It is often said that the look says more than all the words in the world... This is a good reason to preserve it! With age, screens, environment, lighting and even diet, your eyes get tired and can lose their youthfulness. Don't worry, there's always time to take care of them and give them the shine they need.
Why protect your eyes?
The eye is a sensory organ fragile and complex , responsible for our vision. It is protected by structures such as eyelids , eyelashes where the lacrimal glands , which help prevent any external aggression (too intense light, dust, impurities, etc.) and to ensure optimal lubrication . When a foreign body enters the eye, a whole system is activated. Just like a physical barrier , the eyelids close reflexively to push away the foreign body . Then, the eyelashes of the lower and upper eyelids will come scan the surface of the eye . When the eyelids are closed, they allow retain moisture in the eye and when blinking, the tears are spread and provide the nutrients and the necessary oxygen to the cornea.
Despite this, the number of external attacks cannot be counted on the fingers of one hand. Between pollution, glare, the sun, screens, tobacco, obesity, high cholesterol and even diabetes, our eyes are put to the test . Indeed, all these factors can be the cause of a premature visual degeneration , which must be prevented.
How to prevent risks?
Good habits to adopt
To preserve the health of your eyes and protect yourself from early ocular degeneration, it is essential to adopt a certain number of good habits as reduce screen brightness , wear anti-blue light glasses or remain faithful to sunglasses . It is true that our eyes are exposed to screens daily, whether at work or at home. Visual dryness or tingling may appear, causing discomfort or even irritation of the cornea. It is right to rest your eyes regularly by moving away from screens several times a day, and wearing glasses with a blue light filter to reduce the harmful effects on your eyes. In the same way, protect yourself against UV rays wearing sunglasses is essential to avoid damaging the eye, or worse burning it, because of the sun.
Moreover, ventilate your home , and rid it of surrounding dust helps prevent particles from entering the eyes and triggering irritation, itching or infections.
If you feel that your eyes are tired, that bags or dark circles appear and dull your look, the food supplements rich in anti-oxidant active ingredients And promoting circulation could be the solution! THE anti-dark circles dietary supplement acts deeply on the causes of dark circles and bags thanks to an exclusive ingredient: Apple Hydromarc® , powerful anti-oxidant and circulation activator. Coupled with collagen, hyaluronic acid and 15 other effective active ingredients, this food supplement drains, detoxifies and protects your eyes signs of age or fatigue. For optimal results, moisturize morning and/or evening the thinnest and most fragile area of the face: the eye contour. THE anti-dark circles serum contains unique assets that smooth signs of aging, moisturize And fade signs of fatigue.
Preserving your eyes through your diet
This is a general principle that you are no doubt familiar with: it is essential to have A balanced diet . But did you know that some vitamins And minerals are better able to protect your eyesight?
At the top of the list we find the vitamin A and its protective functions for your eyes. It is interesting to know that its role had already been anticipated for millennia but it was only in 1960 that a biologist highlighted its involvement in the good functioning of the eyesight . Hence the importance of favoring foods rich in vitamin A for good protect your eyes .
Vitamin A exists in the form of carotenoids and of retinol . Retinol is only present in animal products (liver, fish liver oil, dairy products and butter) while carotenoids and provitamin A are present in plants (carrots, apricots, etc.) and in certain products. animals (butter, eggs, etc.). Vitamin A is therefore essential in preventive eye care, but it is not the only one! We also find the vitamin C and E , zinc and the Omega 3 . These vitamins are anti-oxidants , slow down cellular aging and allow prevent eye diseases age-related diseases such as Age-Related Macular Degeneration (AMD) or cataracts.
THE omega-3 , for their part, makes lower LDL level (bad cholesterol) and therefore prevent the formation of atherosclerotic plaques in the capillaries by protecting the small vessels that irrigate your eyes. An atheroma is a deposit caused by the accumulation of different elements (fat, blood, fibrous tissue, lime deposit) on part of the internal wall of blood vessels. Its diameter decreases, which can hinder blood circulation. Being polyunsaturated fatty acids, omega-3s also contribute to moisturize the eye and to prevent dry eyes . They are found in the Pisces like salmon or mackerel and also in vegetal oils rapeseed, flax or walnut type.
We also too often forget the lutein and the zeaxanthin who are antioxidant pigments belonging to the carotenoid family. They are not naturally synthesized by humans, which is why we can consume them through dark green vegetables such as spinach or broccoli. At Poméol, the SELF-BRONZANT® food supplement for sunless tanning contains between 6 to 10mg of lutein And 1mg of zeaxanthin .
Therefore, a good diet is important for eye health . Certain nutrients have a key role, it is essential to integrate into your diet.
What foods should you eat to protect your eyes?
- MEAT, FISH EGGS : veal liver, salmon, smoked trout, sardines, mackerel
- VEGETABLES : carrots, spinach, chard, asparagus, lamb’s lettuce
- STARCHES : corn, soy, quinoa, cornmeal
- FRUITS : melon, mango, apricots, apples, grapes, kiwi
- FATS AND MILK PRODUCTS : olive oil, rapeseed oil, butter, cheese, cream, whole milk yogurt, whole milk, almond milk
- OTHERS : walnuts, almonds, hazelnuts, sunflower seeds, pine nuts
A perfect menu to preserve your eyesight
BREAKFAST
- Smoothie (orange/carrot/apple)
- Whole milk yogurt
- Sunflower seed bread toast with butter and apricot jam
NOON
- Grated carrots, orange vinaigrette and chives
- Salmon with herbs in foil
- Leek risotto
- Apricot flan and crunchy almonds (see the recipe below!)
EVENING
- Squash, pumpkin and cheddar soup
- Spinach pancakes with eggs, parmesan and quinoa (see recipe below!)
- Faisselle with raspberry coulis
Ideal recipes to delight your eyes and taste buds
SPINACH GALETTE WITH QUINOA
INGREDIENTS :
- 180g quinoa
- 1 onion
- 3 cloves of garlic
- 500 g fresh or frozen spinach
- 45 g of parmesan
- 3 eggs
- 60 g of breadcrumbs
PREPARATION :
- Cook the quinoa in salted water for the time indicated on the package. Quinoa should be rinsed well before use to prevent it from becoming bitter.
- Slice the onion and brown it in a greased pan (with a little rapeseed oil for example)
- Add the finely chopped garlic.
- Remove the ribs from the spinach if you have large leaves, if they are young shoots, move on to the next step.
- Add the spinach to the pan and reduce.
- Drain the quinoa and add the onion/spinach/garlic mixture. Add the eggs and parmesan.
- If the texture is too liquid, add 60 g of breadcrumbs.
- Using your wet hands, form patties then roll them in breadcrumbs.
APRICOT FLAN AND ALMOND CRUNCHY
INGREDIENTS :
- 600 g apricots
- 100g of flour
- 150g powdered sugar
- 50 g flaked almonds
- 3 eggs
- 100g butter
- 1/2 packet of yeast
- 1 cup of milk
- Salt
PREPARATION :
- Preheat the oven to 180°C.
- Wash the apricots, remove the stones and cut into cubes.
- Beat the egg yolks with the sugar to form a thick cream.
- To melt the butter.
- Add the flour, eggs-sugar and yeast.
- Add the cup of cold milk.
- Mix with the robot.
- Beat the whites until stiff, with a pinch of salt.
- Incorporate the whites into the dough.
- Add the cubed apricots to the dough.
- Pour the dough into the mold covered with parchment paper.
- Sprinkle with flaked almonds.
- Cook for 45 minutes.
- Check the cooking with a wooden pick.
- Monitor the cooking and if your cake is too golden, cover with a sheet of baking paper.
- Before serving, sprinkle with icing sugar
