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The food that is best known for its benefits for eye health is carrots, which we know for a long time. However, not only carrots or vitamin A can keep your eyes healthy. Other foods containing other nutrients are also beneficial for eye health. Anything, huh?
Foods that contain vitamins 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 (which makes your visual acuity decrease).
Green vegetable
Green vegetables have content lutein and zeaxanthin. Lutein and zeaxanthin are carotenoids found in the retina. Foods that contain both of these nutrients have antioxidant properties that can lower the risk of developing macular degeneration and cataracts. Antioxidants can protect the eyes from the damage that can be caused by sunlight, cigarette smoke, and air pollution.
Lutein and zeaxanthin work by increasing the density of pigments in the macula which absorb excess blue and ultraviolet light and neutralize free radicals. In this way, lutein and zeaxanthin in food can protect the eyes from damage.
Green vegetables that contain high levels of lutein and zeaxanthin are spinach, kale leaves, romaine lettuce, mustard greens, broccoli, and turnip greens. Apart from 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 blindness at night 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 fruits and berries
Citrus fruits (such as oranges, lemons, and grapefruit) and berries (such as strawberries, blueberries, and raspberries) contain vitamin C tall one. Vitamin C also contains the highest antioxidants. Thus, foods containing vitamin C can also reduce the risk of macular degeneration and cataracts. Other foods that also contain vitamin C are papaya, peppers, tomatoes, kiwi, and guava.
Seeds and nuts
Some seeds and nuts, such as sunflower seeds and almonds, contain vitamin E. Vitamin E It is also necessary to maintain eye health by slowing down macular degeneration. Vitamin E and vitamin C work together in maintaining healthy eye tissue.
In sunflower seeds, zinc is also found, in addition to vitamin E. Meanwhile, almonds are also found in omega-3 fatty acids. The content of zinc and omega-3 fatty acids can also improve the health of your eyes.
Other seeds or nuts that are also beneficial for your eye health are walnuts, peas, peanuts, lima beans, kidney beans, and lentils.
Wheat
Whole grains or grains, such as brown rice, oats, quinoa, whole wheat bread, and whole wheat pasta can also improve eye health because they contain vitamin E, zinc, and niacin (vitamin B3). Foods that contain a low glycemic index can help reduce the risk of macular degeneration caused by age factors. In addition, wheat germ oil also contains vitamin E.
Fish
Containing fish omega-3 fatty acids also beneficial for eye health. Omega-3 fatty acids can help protect the eyes from dryness, prevent macular degeneration, and also cataracts. In addition, evidence also suggests that omega-3 fatty acids have anti-inflammatory properties, which can reduce the risk of macular degeneration.
Fatty acids are actually also found in the retina of your eye. Low fatty acid levels in the retina can cause dryness in your eyes. Fish that contain omega-3 fatty acids are salmon, tuna, sardines, and mackerel.
If you don't like fish or can't eat seafood, you can get these omega-3 fatty acids from fish oil supplements or supplements that contain vegetable oils, such as black currant seed oil or flaxseed oil.
