Optimize Your Eye Health – How to care for eye health is to consume sources of nutrition for the eyes. Not only need to consume foods that contain vitamin A, but also need intake of other nutrients. Then, what foods should be consumed?
List of Food Sources of Nutrients for Eye Health
Known as a food source containing vitamin A, carrots are believed to be good for eye health. Did you know that it turns out that there are many other types of food for eye health? These foods contain nutrients such as lutein, zeaxanthin, vitamins A, C, E, beta carotene, and omega-3 fatty acids.
Here is a list of good foods to keep your eyes healthy:
1. Eggs
Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, all of which are important for keeping your eyes healthy. Vitamin A protects the cornea while lutein and zeaxanthin lower the chances of getting serious eye conditions such as age-related macular degeneration and cataracts.
Zinc contributes to the health of the retina, which is the back of the eye. Zinc also helps eyes see at night. You don’t need to worry about processing them, because eggs are very versatile and can be used for breakfast, lunch, and dinner.
2. Fish
You may have noticed that many types of fish are rich in omega-3 fatty acids. Such as fatty fish or fish that have oil in their intestines and body tissues. When you consume it, the body can absorb fish oil rich in omega-3 which is higher.
Some fish that contain high levels of omega-3s include:
- Tuna
- Salmon
- trout
- Mackerel
- Sardines
- Anchovy
- Herring
If you don’t like to eat fish or rarely eat fish, you can add supplements containing omega-3 acids to meet these nutritional needs. You can get omega-3 supplements easily at drugstores or trusted online pharmacies.
3. Almonds
Almonds or walnuts are generally very good for eye health like other nuts and seeds. It contain vitamin E. This vitamin protects against unstable molecules that target healthy tissues.
Taking regular amounts of vitamin E can help prevent age-related macular degeneration and cataracts. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts. Almonds are high in calories, so try to limit your intake to one to two servings a day.
4. Dairy Products
Dairy products benefit for bone health. Not only that, it turns out that dairy products such as yogurt, cheese, and others are also good for maintaining healthy eye conditions. In addition to containing calcium, there is also vitamin A and the mineral zinc.
Vitamin A can protect the cornea while zinc helps carry the vitamin to the eye from the liver. Zinc is a mineral that is important for aiding night vision and preventing cataracts.
5. Oranges
Oranges are a fruit that is rich in vitamin C. Just like vitamin E, vitamin C is also a type of antioxidant that can be beneficial in fighting age-related eye damage.
Various types such as lemon, grapefruit and lime are rich in vitamin C which can help you keep your eyes healthy. You can consume oranges as a snack or make a fresh juice to drink during the day.
6. Green Leafy Vegetables
Green leafy vegetables are rich in lutein and zeaxanthin and are a good source of vitamin C for the eyes. Lutein plays a special role in filtering blue light (glare from the screens of electronic devices such as cell phones and computer screens). These antioxidants also play an important role in maintaining rich blood flow to your eyes.
The macula, which is the part of the eye that helps protect the eye from damaging light, contains and stores this type of antioxidant. Green vegetables that are good for the eyes, namely spinach, cabbage, mustard greens and kale. You can include these types of green vegetables alternately in your diet.
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7. Chia Seeds
This source of nutrition for the eyes is one type of superfood. Chia seeds contain more omega 3 than salmon or flaxseeds. It also contains more calcium than a glass of milk.
It’s the same with antioxidants, you’ll get far more than you’ll find in blueberries. You can use chia seeds as an oatmeal mix in the morning, or use them as a chia pudding for a snack.
8. Peppers
Besides being a delicious pizza topping, brightly colored peppers can actually minimize your risk of age-related macular degeneration. You only need a full cup to get 100% of the recommended daily values of vitamin A and vitamin C. So, make sure you include bell peppers in your menu list.
9. Blueberries
If you are looking for fruit for eye health, blueberries are one of the choices. This is because blueberries are rich in antioxidants.
The powerful antioxidants in blueberries are able to cross the blood retina barrier easily while providing extra vision protection. This fruit can also help improve vision in people suffering from normal tension glaucoma, a type of glaucoma in which the optic nerve is damaged.
10. Carrots
When it comes to keeping your eyes healthy, one type of food that is not spared is carrots. Because carrots are rich in vitamin A, which is a natural eye vitamin and can play an important role in vision.
Carrots contain a protein component called rhodopsin, which helps the retina absorb light. Carrots also contain beta carotene, which gives carrots their orange color and is needed by the body to make vitamin A.
11. Beef
Beef is known to be rich in zinc, which has been linked to better long-term eye health. Zinc can help you delay age-related vision loss and macular degeneration. While meats such as chicken breast and pork loin also contain zinc, beef is known to have significantly higher amounts.
12. Oysters
Oysters contain zinc which is good for the eyes. This content can help the natural production of melanin, the pigment needed for eye protection.
Night blindness and cataracts are the two most common implications of zinc deficiency. High doses of zinc are also known to slow the progression of early-stage macular degeneration.
How to Maintain Eye Health
In addition to meeting the intake of nutritional sources for the eyes, you are advised to avoid bad habits that may be harmful to your eyes. For example, get rid of the habit of rubbing your eyes because there is a risk of germs and dirt moving into your eyes. Also, make sure to always wash your hands if you touch your eyes.
Keep the eye distance from the monitor when working and take occasional breaks. Also make sure to get enough sleep to keep your eyes fresh. Have your eyes checked regularly to the doctor to determine and maintain eye health conditions.
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