Foods that protect the eyes

In addition to making family meals more delicious, carrots, tomatoes, sweet potatoes... are also very good foods for protecting your eyes.

Carrot

Carrots are one of the best foods for healthy eyes thanks to their rich source of vitamin A and beta-carotene. Vitamin A is important for overall eye health, and beta-carotene is an antioxidant that helps protect eye cells from free radical damage.

Salmon

Salmon provides omega-3 fatty acids, which are essential and good for eye health. Regular consumption of salmon reduces the risk of macular degeneration (38%) and helps treat dry eyes.

Almond

Rich in vitamin E, this food has been shown to slow down macular degeneration. Just a handful of almonds provides half of your daily vitamin E requirement.

Green leafy vegetables

Kale, spinach, turnips… contain two powerful antioxidants, zeaxanthin and lutein (found in abundance in the macula and a small part of the retina), which act as a natural sunscreen, protecting the eyes from harmful light.

Corn

Like leafy greens, yellow corn is rich in zeaxanthin and lutein. ½ cup of cooked corn provides you with 1.8 grams of the pigment. Regular consumption of corn reduces the risk of cataracts and helps prevent the destruction of yellow pigments in the eyes.

Citrus and berries

These fruits are rich in vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts in the eyes.

Ostrich meat

Ostrich is a great alternative to red meat, containing less than a third of the fat of lean beef and lower cholesterol than chicken and other red meats. Ostrich meat is rich in zinc, which plays an important role in maintaining eye health.

Olive oil

Tomatoes are also rich in vitamin C which helps protect your eyes and vision.

Olive oil helps your body absorb nutrients from other foods and may keep your eyes healthy. Research shows that a diet low in saturated fat may help prevent retinal diseases.

Olive oil is low in saturated fat and free of harmful fats. Olive oil provides antioxidants to protect your eyes.

Tomato

Tomatoes are a great source of carotenoids and lycopene, an antioxidant compound. One study found that lycopene helps protect the retina and other areas of the eye from damage caused by light. Tomatoes are also high in vitamin C, which helps protect your eyes and vision.

Sweet potato

Like carrots, sweet potatoes are rich in beta carotene, vitamin A, vitamin C, fiber, manganese, and potassium, all of which are good for eye health. One medium sweet potato provides over 200% of your daily beta carotene, 28% of your daily manganese, and 40% of your daily vitamin C needs. Sweet potatoes are also a good source of vitamin D, which is important for your immune system, energy levels, eye health, and bone development.

Egg

According to Dr. Paul Dougherty, medical director of Dougherty Laser Vision in Los Angeles (USA), egg yolks are a rich source of lutein, zeaxanthin, and zinc - substances that help reduce the risk of macular degeneration in the eyes. This is one of the common diseases that causes many older people to become blind or lose their eyesight.

Garlic and onions

Both of these spices are rich in sulfur (the cause of tears when chopping onions), which helps produce glutathione, an antioxidant in the eye lens.

Yogurt

Yogurt is rich in zinc, which helps the body absorb antioxidants.

Raspberries, blueberries and grapes

These 3 fruits contain a lot of vitamin C, which reduces the risk of cataract formation.

Wine

Not only is wine considered to have a protective effect on the cardiovascular system, but it also contains many important nutrients that protect vision, heart and blood. However, drinking wine in moderation is always the most important thing.

Flaxseed oil

Flaxseed oil contains omega-3 fatty acids which are highly important for healthy vision.

According to AloBacsi.vn