The eyes are one of the most important parts of the body, so they always need special attention and care. In addition to a reasonable living and working regime, it is necessary to provide adequate daily nutrients such as vitamins A, C, and omega-3, and good food for the eyes.
Regularly combine the following foods to help keep your eyes healthy, and reduce the risk of diseases such as cataracts, and dry eyes.
Let’s explore what foods for eye health that you need in this article!
Contents
1. Yam
Vitamin A helps maintain the health of the cornea and vision. When it comes to foods rich in vitamin A, many people often think of carrots, but do not know those sweet potatoes have a higher vitamin A content than carrots. This is because the provitamin A carotenoids (one of which is beta-carotene) are the inactive form of the vitamin that gives them their color and acts as antioxidants. In addition, Yam is also one of the foods help relieve constipation.
2. Spinach is one of the foods for eye health
Dark green leafy vegetables like spinach are top sources of lutein and zeaxanthin. These are two types of carotenoids that protect the retina. Lutein and zeaxanthin act as antioxidants, they absorb significant amounts of blue light rays, preventing them from entering the inside of the eye to keep free radicals from damaging eye cells.
Eating lots of spinach and other dark green vegetables (like kale, and bok choy) increases circulating levels of lutein and zeaxanthin, which work to slow age-related macular degeneration, and possibly even prevent age-related macular degeneration. prevent the progression of cataracts.
3. Egg
Eggs are another excellent source of the carotenoids lutein and zeaxanthin, especially when they are obtained from chickens fed a nutrient-dense diet. Eating eggs regularly can increase levels of lutein and zeaxanthin to optimize and maintain vision.
4. Oyster
Zinc is an essential nutrient for activating enzymes in the body, some of which are involved in the eyes, maintaining the structure and stability of proteins in the retina, and protecting retinal cells from preventing and slowing vision loss.
Oysters are one of the most concentrated food sources of zinc, and they provide other eye-healthy nutrients like selenium, copper, and omega-3 fatty acids. So, eating foods rich in zinc like oysters is good for the eyes.
5. Almond
Vitamin E is a powerful antioxidant that protects cells throughout the body, including those in the eyes. Oxidative damage from environmental exposure to pollution, smoke, and harmful rays can slowly affect cells in the eye and other cells involved in vision, but vitamin E works to prevent it. This damage by neutralizing free radicals.
To protect your eyes, you should include foods rich in vitamin E in your diet. In particular, almonds are a very good choice because almonds are a top food especially rich in vitamin E. There are also other foods such as sunflower seeds, peanuts, and avocados.
6. Fish for Omega-3 Fatty Acids
If your eyes are often dry and irritated, you should eat fish rich in omega-3 such as salmon, tuna, mackerel, and sardines.
Dry eye is caused by insufficient tear production and lack of tear film. Tears also contain mucus and oil, so a lack of essential fatty acids like DHA and EPA can contribute to dry eye symptoms. Research shows that eating more fish rich in omega-3s can significantly improve symptoms thanks to increased tear production and the anti-inflammatory effects produced by omega-3s.
7. Orange
Oranges and other citrus fruits are rich in vitamin C. This fruit is beneficial for eye health. Vitamin C, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can fight the development of cataracts and age-related macular degeneration.
8. Papaya
The color of papaya is due to lycopene, a carotenoid that slows down the formation of cataracts. However, the real effectiveness of papaya is due to vitamin C (one small papaya provides more than 150% of the recommended daily intake of vitamin C).
Eyes have a high metabolic rate that leads to a faster formation of free radicals, which means the cells in the eye have a need for increased antioxidant protection thanks to nutrients like vitamin C. It is also suggested that this vitamin can regenerate vitamin E and other antioxidants in the eye. Therefore, eating papaya and other foods rich in vitamin C such as citrus, red bell peppers, and berries is very beneficial for the eyes.
9. Broccoli
When it comes to foods for eye health, Broccoli is one of the most nutritious foods. Broccoli is packed with nutrients like vitamin A (lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. All of them are antioxidants that help protect the cells in the eye from free radicals. harmful.
10. Milk and dairy products
Dairy products like milk and yogurt are good for the eyes. They contain vitamin A and zinc. Vitamin A protects the cornea while zinc helps carry that vitamin to the eyes. Zinc is found throughout the eye, especially in the retina and choroid, which is the blood vessel tissue beneath the retina. This important mineral helps with night vision as well as preventing cataracts.
Final thought
It’s very important to keep your eye health in check, make sure you follow a balanced diet including some of the foods that are highly recommended above, not only are these foods good for your eyes but they are also good for your overall well-being.
Top News hopes you find this article helpful and we wish nothing but the best for your health.