The best known food for eye health is carrots, which we all know. However, it is not just carrots or vitamin A that can maintain the health of your eyes. Other foods with other nutrients are also beneficial for eye health. Anything, huh?
Foods that contain vitamin C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids also play a role in maintaining the health of your eyes. All of these nutrients can help prevent cataracts and macular degeneration caused by age factor (makes your vision acuity decrease).
Green vegetable
Green vegetables contain lutein and zeaxanthin. Lutein and zeaxanthin alone are carotenoids found in the retina. Foods that contain both these nutrients have antioxidant properties that can reduce the risk of developing macular degeneration and cataracts. Antioxidants can protect the eyes from damage that can be caused by sunlight, cigarette smoke, and air pollution.
Lutein and zeaxanthin work by increasing the pigment density in the macula which absorbs the excess of blue and ultraviolet light and neutralizes free radicals. In this way, lutein and zeaxanthin in the diet can protect the eyes from damage.
The green vegetables that contain high levels of lutein and zeaxanthin are spinach, kale leaf, romaine lettuce, mustard greens, broccoli, and turnip greens. In addition to green vegetables, lutein and zeaxanthin can also be found in peas and avocados.
Egg
Eggs contain many nutrients that can improve eye health. In eggs, there are lutein, zeaxanthin, vitamin A, and zinc. Lutein and vitamin A can protect your eyes from night blindness and from dryness of the eyes. Lutein and zeaxanthin along with zinc can also improve eye health by reducing the risk of macular degeneration.
Citrus fruit and berries
Citrus fruits (such as oranges, lemons, and grapefruit) and berries (such as strawberries, blueberries, and raspberries) have a high vitamin C content. Vitamin C also contains the highest antioxidants. Thus, foods with vitamin C content can also reduce the risk of macular degeneration and cataracts. Other foods that also contain vitamin C are papaya, peppers, tomatoes, kiwi, and guava.
Grains and nuts
In some grains and nuts, such as sunflower seeds and almonds, vitamin E is found. Vitamin E is also required to maintain eye health by slowing macular degeneration. Vitamin E and vitamin C work together in maintaining eye tissue health.
In sunflower seeds are also found in zinc content, in addition to vitamin E content. Meanwhile, in almonds are also found in the content of omega-3 fatty acids. The content of zinc and omega-3 fatty acids can also improve the health of your eyes.
Other grains or nuts that are also beneficial for the health of your eyes are walnuts, peas, peanuts, peanuts, kidney beans, and lentils.
Wheat
Whole wheat or whole grains, such as brown rice, oats, quinoa, wheat bread, and wheat pasta can also improve eye health because they contain vitamin E, zinc, and niacin (vitamin B3). Foods containing these low glycemic indexes may help reduce the risk of macular degeneration caused by age factors. In addition, wheat germ also contains vitamin E.
Fish
Fish containing omega-3 fatty acids are also beneficial for eye health. Omega-3 fatty acids can help protect the eyes from dryness, prevent macular degeneration, and cataracts. In addition, evidence also shows that omega-3 fatty acids have anti-inflammatory properties, which can reduce the risk of macular degeneration.
Acid fat is actually also found in the retina of your eyes. If the low fatty acid levels in the retina, it can cause your eyes to become dry. Fish containing omega-3 fatty acids are salmon, tuna, sardines, and mackerel.
If you do not like fish or can not eat seafood, these omega-3 fatty acids you can get from fish oil supplements or supplements containing vegetable oils, such as black currant seed oil or linseed oil.
Foods that contain vitamin C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids also play a role in maintaining the health of your eyes. All of these nutrients can help prevent cataracts and macular degeneration caused by age factor (makes your vision acuity decrease).
Green vegetable
Green vegetables contain lutein and zeaxanthin. Lutein and zeaxanthin alone are carotenoids found in the retina. Foods that contain both these nutrients have antioxidant properties that can reduce the risk of developing macular degeneration and cataracts. Antioxidants can protect the eyes from damage that can be caused by sunlight, cigarette smoke, and air pollution.
Lutein and zeaxanthin work by increasing the pigment density in the macula which absorbs the excess of blue and ultraviolet light and neutralizes free radicals. In this way, lutein and zeaxanthin in the diet can protect the eyes from damage.
The green vegetables that contain high levels of lutein and zeaxanthin are spinach, kale leaf, romaine lettuce, mustard greens, broccoli, and turnip greens. In addition to green vegetables, lutein and zeaxanthin can also be found in peas and avocados.
Egg
Eggs contain many nutrients that can improve eye health. In eggs, there are lutein, zeaxanthin, vitamin A, and zinc. Lutein and vitamin A can protect your eyes from night blindness and from dryness of the eyes. Lutein and zeaxanthin along with zinc can also improve eye health by reducing the risk of macular degeneration.
Citrus fruit and berries
Citrus fruits (such as oranges, lemons, and grapefruit) and berries (such as strawberries, blueberries, and raspberries) have a high vitamin C content. Vitamin C also contains the highest antioxidants. Thus, foods with vitamin C content can also reduce the risk of macular degeneration and cataracts. Other foods that also contain vitamin C are papaya, peppers, tomatoes, kiwi, and guava.
Grains and nuts
In some grains and nuts, such as sunflower seeds and almonds, vitamin E is found. Vitamin E is also required to maintain eye health by slowing macular degeneration. Vitamin E and vitamin C work together in maintaining eye tissue health.
In sunflower seeds are also found in zinc content, in addition to vitamin E content. Meanwhile, in almonds are also found in the content of omega-3 fatty acids. The content of zinc and omega-3 fatty acids can also improve the health of your eyes.
Other grains or nuts that are also beneficial for the health of your eyes are walnuts, peas, peanuts, peanuts, kidney beans, and lentils.
Wheat
Whole wheat or whole grains, such as brown rice, oats, quinoa, wheat bread, and wheat pasta can also improve eye health because they contain vitamin E, zinc, and niacin (vitamin B3). Foods containing these low glycemic indexes may help reduce the risk of macular degeneration caused by age factors. In addition, wheat germ also contains vitamin E.
Fish
Fish containing omega-3 fatty acids are also beneficial for eye health. Omega-3 fatty acids can help protect the eyes from dryness, prevent macular degeneration, and cataracts. In addition, evidence also shows that omega-3 fatty acids have anti-inflammatory properties, which can reduce the risk of macular degeneration.
Acid fat is actually also found in the retina of your eyes. If the low fatty acid levels in the retina, it can cause your eyes to become dry. Fish containing omega-3 fatty acids are salmon, tuna, sardines, and mackerel.
If you do not like fish or can not eat seafood, these omega-3 fatty acids you can get from fish oil supplements or supplements containing vegetable oils, such as black currant seed oil or linseed oil.
