Eye health benefits:
– Reduction of dry eyes:
– Improved retinal function:
The retina is the light-sensitive layer at the back of the eye, and plays a crucial role in vision. Omega-3 fatty acids are important components of retinal cell membranes, and adequate consumption can help maintain the health and function of this vital tissue, contributing to clear, sharp vision.
– Protection against macular degeneration:
Macular degeneration is an eye disease associated with aging that affects the macula, the part of the retina responsible for central and detailed vision. Studies have suggested that omega-3 fatty acids may help reduce the risk of developing age-related macular degeneration and slow its progression in people who already have it.
– Prevention of blurred vision:
Blurred vision can be caused by a variety of factors, including dry eyes, inflammation, and poor health of the blood vessels in the eye. Omega-3 fatty acids have anti-inflammatory properties and can improve blood circulation in retinal vessels, which can help prevent blurred vision and improve visual acuity.
Dietary sources of omega-3 fatty acids:
- Fatty fish: Fatty fish such as salmon, tuna, mackerel, and sardines are excellent sources of omega-3 fatty acids, especially EPA and DHA. It is recommended to consume fish at least twice a week to obtain an adequate intake of these nutrients beneficial for eye health.
- Nuts and seeds: Walnuts, chia seeds, flax seeds, and hemp seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body can convert to EPA and DHA to some extent. Adding these nuts and seeds to your daily diet is a great way to increase your omega-3 intake.
- Fish oil: Fish oil is a concentrated source of EPA and DHA, and is available in supplement form. Taking fish oil supplements may be a convenient option for those who have difficulty getting enough omega-3 fatty acids through their diet.
*This article was created with the help of artificial intelligence that uses machine learning to produce human-like text, and curated by a specialized journalist from El País.