TOP 5 TYPES OF FOOD FOR HEALTHY EYES

Your eyes need vitamins A, C, E and omega 3, carotenoids, minerals, fatty acids and antioxidants. Which nutrients you provide to your body affect whether your eyes are healthy or not!

Vitamin A deficiency can cause night blindness. Most of the nutrients needed for the eyes are contained in vegetables, fruits and foods derived from nature. Therefore, supply enough vitamin A to keep your eyes healthy!

1. Red bell pepper

This is an ideal food for healthy eyes.

In addition to vitamin A, bell peppers are also rich in vitamin C - both of which are important for improving your eyesight. Bell peppers are also very good for blood vessels in the eyes. Studies have shown that bell peppers can reduce the risk of cataracts. Furthermore, bell peppers are rich in antioxidants and other vitamins that help protect your eyes.

You can cook bell peppers with salad, soy sauce, bread or stew to eat with baked goods. Bell peppers at the same time can enhance the color and flavor of the dish.

2. Sunflower seeds and nuts

According to recommendations from the United States Department of Agriculture, 30g of sunflower seeds or almonds provide half the amount of vitamin E that the body needs each day. One study found that vitamin E, along with other nutrients found in sunflower seeds, can help reduce the development of macular degeneration.

Moreover, sunflower seeds have nutrients that help prevent cataracts. Hazelnuts, peanuts, and avocados are also good sources of vitamin E for the eyes.

3. Dark green vegetables

Spinach is packed with vitamins C and E. It's also packed with the carotenoids lutein and zeaxanthin and is extremely rich in vitamin A, which reduces the risk of long-term eye disease.

4. Salmon

Our retinas need 2 types of omega 3 fatty acids to work: DHA and EPA. You can find them in fatty fish like salmon, tuna, and other seafood. The lack of fatty acids can lead to dry eyes. The beneficial nutrients in salmon can protect the retina and prevent blindness. Omega 3 fatty acids in salmon help retain essential moisture in the eyes and prevent macular degeneration and glaucoma. Experts recommend eating fish at least twice a week.

5. Lean meat and poultry

Poultries such as chicken, goose and duck serve as substitutes for popular red meats like pork, beef and lamb.

These meats contain a lot of important nutrients for good vision such as zinc, potassium, protein and iron.

Zinc carries vitamins from the liver to the retina. It is used to form the protective eye pigment melanin. Zinc also stimulates enzyme production, which affects eye health. In addition, iron helps prevent eye regeneration, keeping eyes healthy even in old age.

Most of the nutrients needed for your eyes are contained in vegetables, fruits and foods derived from nature. So, find and plan your daily nutrition in a reasonable way.

Source: Hello bác sĩ

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