The food we consume can not only be converted into energy for activities, but also provide health benefits for the body where one of them is the eye. Nutrients contained in some foods can protect the eyes from some diseases.
Having a healthy and balanced diet is the key to maintaining eye health and can reduce the risk of eye disorders. Serious eye disorders can be prevented by consuming foods containing vitamins, nutrients and minerals. Eye disorders that can be prevented by consuming healthy foods such as:
Cataract
Decreased eye function due to age
Glaucoma
Dry eyes
Reduced vision at night
Antioxidants are needed to keep the eyes healthy. Here are some types of antioxidants needed to maintain eye health:
Lutein
Zeaxanthin
Vitamins A, C, E
Beta carotene
Omega-3 fatty acids
Zinc
Is a good food to maintain eye health?
Here are the best foods for eye health that can be found easily.
Fish
Consuming fish, especially salmon can be a food to maintain eye health. Fish contain omega-3 fatty acids, DHA and EPA which can help develop vision and retinal health and can help prevent dry eyes. Omega-3 can also protect the eyes from glaucoma.
Egg
Eggs are a good food to consume for eye health. Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, all ingredients are important for eye health. Vitamin A has a role to protect the surface of the eye (cornea). Lutein and zeaxanthin can reduce the risk of cataracts and decrease eye function due to age. Zinc helps maintain the health of the retina which is the back of the eye and serves to help the eye see at night.
Almond
Almonds contain vitamin E. Regular amounts of vitamin E can help prevent eye disorders due to age and cataracts.
Dairy products
Dairy products such as milk and yogurt can have a good effect on the eyes. The content in dairy products such as vitamin A, zinc and minerals can maintain overall eye health starting from the cornea, tissue in the eyes and retina.
Carrot
Carrots are very well known for maintaining eye health. Carrots contain vitamin A and beta carotene which can help maintain the surface of the eye, prevent eye infections and other serious eye disorders. In addition to carrots, fruits and other vegetables that are orange like sweet potatoes, cantaloupe and manga also contain high beta carotene.
Kale / Cabbage Leaves
Kale has a high content of vitamins, essential nutrients and minerals that are very good for eye health. Kale also contains antioxidants lutein and zeaxanthin which can also be found in eggs and other foods. These nutrients can help prevent serious eye disorders due to age and cataracts. The body cannot form lutein and zeaxanthin by itself so it must be given through daily food. In 100 grams of kale it contains 11.4 mg of lutein and the recommended amount of lutein every day is 10 mg per day. Other vegetables that have a high content of lutein are red chili and spinach. Kale can be processed by sautéing or put in a salad mixture.
Orange
Oranges contain vitamin C which is the key to eye health. Vitamin C is commonly found in fresh fruits and vegetables. Vitamin C plays a role in maintaining the health of blood vessels in the eye so that it can prevent the development of cataracts and eye disorders due to age.
Beef and Poultry
Zinc has the role of carrying vitamin A from the liver to the retina. Foods that have high zinc content are shellfish, beef, pork and chicken.
Broccoli
Broccoli contains vitamin A (lutein, zeaxanthin and beta carotene), vitamin C and vitamin E which can protect cells in the eye from free radicals.
Come on, choose full foods to maintain the health of your beautiful eyes.
remember do not fall asleep with instant food because it is too serious in front of your gadget, television or computer, love your body ...
