Foods that are good for the eyes

28g of sunflower seeds or almonds provide 50% of the  vitamin E recommended requirement for adults of the United States Department of Agriculture (USDA) per day. Many studies have confirmed that vitamin E and other nutrients found in nuts will slow down age-related macular degeneration, prevent the disease from getting worse, and prevent cataracts. Hazelnuts, peanuts and peanut butter are also good sources of vitamin E.

Cải xoăn, rau bina (rau chân vịt) và các loại rau cải lá xanh rất giàu vitamin C và E, đồng thời còn chứa nhiều sắc tố thực vật lutein và zeaxanthin – hai chất trợ thủ đắc lực giúp tăng cường thị lực. Những dạng vitamin A có nguồn gốc từ thực vật giúp giảm nguy cơ mắc các bệnh về mắt do lão hóa, bao gồm phát triển hóa điểm vàng và suy thủy tinh thể. Tuy nhiên, hầu hết những người ăn theo chế độ phương Tây không tiêu thụ đủ lượng rau cải lá xanh cần thiết.

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

Yellow-orange fruits and vegetables – such as sweet potatoes, carrots, cantaloupe, mangoes and apricots, are “good foods for the eyes” due to their high beta-carotene content. This is a precursor of vitamin A that increases the eye’s ability to adjust the darkness of night vision. One sweet potato will also provide more than 50% of the vitamin C you need in a day and a certain percentage of vitamin E.

Zinc carries vitamin A from the liver to the retina, where the protective pigment melanin is produced. Oysters are the food that contains the most zinc, but if you are not a fan of shellfish in general, then beef, pork and chicken (both thigh and breast) are the eye foods  that you should eat. can be added to the menu.

These are suitable options for vegetarians. Not only are they low in fat and high in fiber, but they also make your vision sharper at night and slow down macular degeneration. Black beans contain a lot of zinc – a mineral that is essential for the health of the retina, which helps maintain the blood vessels that serve the eyeball. Black beans are also effective in preventing 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 food for your eyes .

7. Tomato

Tomato contains  Lycopene, antioxidant and protects the retina of the eye. Vitamin C in this fruit has the effect of increasing eyesight and preventing night blindness. Tomatoes are also rich in vitamin A, which helps prevent macular degeneration – a serious disease that leads to blindness.