08/07/2024
1. Bell Peppers
Bell peppers are a fruit that contains a lot of vitamin C, which is a vitamin that is very good for the blood vessels in the eyes. Science has shown that vitamin C can reduce the risk of cataracts. This vitamin is also found in many other vegetables and fruits such as bok choy, cauliflower, papaya and strawberries. Vitamin C is easily destroyed by heat, so you should choose foods that can be eaten raw to increase absorption. Brightly colored bell peppers also contain vitamins A and E, which are good foods for nearsighted eyes.
2. Sunflower seeds and other nuts
Every 1 ounce (~ 28.35g) of sunflower seeds and other nuts contains half of vitamin E. The USDA recommends adding nuts to your daily snacks. A study of vitamin E shows that it and other nutrients can slow the progression of age-related macular degeneration (AMD). It also helps prevent cataracts. Hazelnuts, peanuts, and peanut butter are other good sources of vitamin E.
3. Dark green vegetables
Kale, spinach, and collard greens are rich in vitamins C and E. They also contain vitamin A in the form of two carotenoids, lutein and zeaxanthin, which have been shown to significantly reduce the risk of eye diseases such as age-related macular degeneration (AMD) and cataracts. If you are on a Western diet, consider adding more dark green vegetables to your diet to help balance your diet and keep your eyes healthy.
4. Salmon
The retina needs to be kept healthy by using 2 types of omega-3 fatty acids, DHA and EPA. These fatty acids are found in abundance in fatty fish such as salmon, tuna, and trout. Omega-3 also has the effect of protecting the eyes from macular degeneration (AMD) and glaucoma. A diet lacking in this fatty acid can often lead to dry eyes.
5. Sweet potatoes
Orange fruits and vegetables such as sweet potatoes, carrots, watermelon, mangoes, and apricots are rich in beta-carotene, a form of vitamin A that helps adjust the darkness of the eye, increasing the ability to see at night. Sweet potatoes in particular contain large amounts of vitamin C and small amounts of vitamin E.
6. Lean meat and poultry
Zinc helps vitamin A move from the liver to the retina, where it is used to create the protective pigment melanin. Zinc is found in a wide range of foods, so you don’t have to worry that only seafood lovers are getting enough of this nutrient. Regularly consumed foods like beef, pork, and chicken (white and red meat) are all good sources of zinc.
7. Beans and Legumes
If you are a vegetarian, low-fat, high-fiber person who still wants to keep your eyes healthy, beans and legumes are a wise choice. Beans such as white beans, lentils, and kidney beans are rich sources of zinc.
8. Eggs
Eggs contain both zinc and two types of carotenoids, lutein and zeaxanthin. Eggs are truly a nutritious food for the eyes because the zinc in eggs helps the carotenoids in the egg yolk to be absorbed effectively. The orange-yellow color of these compounds helps prevent blue light from damaging the retina. They also help increase protective pigments in the macula, the part that plays a major role in controlling vision.
9. Squash
Squash is a food rich in lutein and zeaxanthin. Young squash is rich in vitamin C and zinc; mature squash is rich in vitamin A, vitamin C, and omega-3 fatty acids.
10. Broccoli and Brussels sprouts
Broccoli and Brussels sprouts are rich in vitamin A (lutein, zeaxanthin and beta-carotene), vitamin C and vitamin E. These are all antioxidants that protect eye cells from free radicals, a type of molecule that can break down healthy tissue. This is very beneficial because the retina is very vulnerable.
The eyes are an important organ of the body but they are also very vulnerable. Therefore, it is very important to take care of hygiene and protect the eyes.
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