Good food for your eyes

The article is consulted professionally by Master, Dr Hoang Thanh Nga – Eye Doctor – Medical and Internal Medicine Department – Share99 Ha Long International Hospital.

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To ensure healthy eyes, the body needs some nutrients such as vitamins A and C, omega-3 fatty acids, antioxidants … The following are super foods that are good for the eyes thanks to their rich in natural nutrients.

1. Sunflower seeds and nuts

28g of sunflower or almond seeds provides 50% of the vitamin E needs recommended by the U.S. Department of Agriculture (USDA) to adults every day. Many studies recognize that vitamin E and other nutrients contained in these nuts will slow down macular degeneration due to age, prevent the disease from progressing more severely, as well as prevent cataracts. Hazelnuts, peanuts and peanut butter are also abundant sources of vitamin E.

2. Dark green leafy vegetables

Kale, spinach (spinach) and green leafy vegetables are rich in vitamins C and E, and also contain many lutein and zeaxanthin plant pigments – two powerful assistants that help enhance vision. Plant-based forms of vitamin A reduce the risk of age-in-age eye diseases, including macular degeneration and cataracts. However, most people who eat western diets do not consume the necessary amount of green broccoli.

3. Salmon

Your retina needs two types of omega-3 fatty acids, DHA and EPA, to function normally. You can find both of these nutrients in some types of fish, such as salmon, tuna and other seafood. Omega-3 also contributes to protecting your eyes from macular degeneration and glaucoma. If the level of these fatty acids in the body is too low can lead to dry eyes.

4. Sweet potato, carrot

Fruits and vegetables are yellow-orange – such as sweet potatoes, carrots, melons, mangoes and apricots, which are good for the eyes due to their high in beta-carotene. This is a predvitamin of vitamin A that increases the ability to regulate the darkness of the eyes when looking at night. A sweet potato will also provide more than 50% of the vitamin C you need in a day and a certain percentage of vitamin E.

carrot

Carrots are high in vitamin A which increases the correction of the eyes when viewed in the dark

5. Lean meat and poultry

Zinc carries vitamin A from the liver to the retina – which produces pigments that protect melanin. Oysters are the food that contains the most zinc, but if you don't love shellfish in general, then beef, pork and chicken (both thighs and breast) are eye-catching foods that you can add to the menu.

6. Legumes and legumes

These are suitable options for vegetarians. They are not only low in fat, high in fiber, but also help your vision sharper at night, while slowing down macular degeneration. Black beans contain a lot of zinc – minerals that are essential for the health of the retina, helping to maintain blood vessels that serve the eyeball. Black beans also work to prevent vision loss as well as cataracts. In addition, chickpeas, kidney beans (red beans) and lentils also contain quite a lot of zinc. A can of baked beans is good food for your eyes.

7. egg

Both yolks and egg whites are excellent choices, bringing many benefits to the body. Zinc in white eggs will help the body to make good use of lutein and zeaxanthin found in the yolk. The orange-yellow color of these compounds also prevents harmful blue light from damaging your retina. Eggs help increase the amount of protective pigment in the point – the part that takes care of the central vision control function.

8. Squash

Your body cannot make lutein and zeaxanthin yourself, but you can complement yourself and your loved ones thanks to squash. Summer squash contains a lot of vitamin C and zinc, while those that grow in winter will give you vitamins A and C, in addition to omega-3 fatty acids.

9. Broccoli and Brussels sprouts

These vegetables are a combination of many useful nutrients, including: vitamin A (such as lutein, zeaxanthin and beta-carotene), vitamin C and vitamin E. These are all antioxidants, protecting the cells in the eyes from free radicals – a harmful substance that breaks down healthy tissues. The retina of the eye is a particularly vulnerable part.

10. Red bell pepper

Vitamin C is good for blood vessels in the eyes and science has also demonstrated its ability to reduce the risk of cataracts. Vitamin C is found in many vegetables and fruits, including spoons, cauliflower, papaya and strawberries… In particular, red bell peppers are the food that is good for the eyes, providing you with the most vitamin C. Heat will break down vitamin C, so prioritize eating raw fruit if possible. Brightly colored bell peppers also contain a lot of vitamins A and E that are very beneficial for the eyes.

red bell peppers

Vitamin C contained in bell peppers has the potential to reduce the risk of cataracts

11. Citrus fruits

Everyone knows that citrus fruits are foods high in vitamin C, which are thought to be good antioxidants. The American Optical Society (AOA) recommends fruits rich in vitamin C such as oranges, lemons, grapefruits … to combat aging of the visual body.

12. Dark chocolate

The flavonoid antioxidants contained in dark chocolate will increase blood flow to the retina. If the diet is associated with flavonoids, your vision will be markedly improved, even under dim lighting. In addition to dark chocolate, red wine is also a drink containing many flavonoid compounds.

13. water

It is not surprising that water is also on the list of good food for the eyes. Water is a necessary dark fluid, which is always important for the living body. Drinking adequate water will prevent dehydration, while also reducing the risk of dry eyes.

Taking care of the eyes is necessary to keep the body healthy comprehensively. In addition to living habits, diet is also an important factor to keep the eyes healthy for longer. Add to the daily menu the above eye-catching foods if you want to start taking care of your own eyes and family members.

If you are experiencing vision problems, please immediately go to the medical facility to be examined and treated by doctors as soon as possible. Currently, Share99 International Health Hub has vision-related packages such as:

  • Refractive Error Screening Package
  • Cataract Surgery Examination and Consultation Package
  • Ortho-K Package

For more information, you can contact Share99 Health System nationwide, or register for an online examination HERE.

Source: Webmd.com

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About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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