The eyes are so precious. But nowadays, we must know that the number of people in the world having problems with eyes is increasing speedily. However, we entirely can prevent the risk troubles such as cataracts, glaucoma, macular degeneration, etc. How? Let us begin by daily diets. We can reduce 25 percent the danger of vision loss by multivitamin and healthy diets. Some groups of nutrient foods below will help you design a sensible meal plan.
Vitamin A and Carotene Foods Group
When we talk about vitamin A or carotene, you will think immediately about foods which have orange, red or yellow color. There are many fruit and vegetables highly rich in vitamin A and carotene content such as carrots, squash, sweet potatoes, spinach, kale, etc.
In carotene there is lutein which prevents us from macular degeneration caused by blue light and ultraviolet light. We need up to 10 mg lutein every day. Remember that with vegetables from this group, we shouldn’t overcook. Except for carrots that we can cook to get the good benefits. Spinach contains not only carotene but also zeaxanthin. According to experts, every week we should eat about 283 grams of spinach or kale to supply enough essential nutrients. In addition, they have high minerals that help avoid cancer. Why do carotene and vitamin A usually combine together? Because when beta- carotene gets inside the body, it converts into vitamin A. By that, we can prevent dry eyes and night blindness as well as eye infections. In addition, liver, milk, and eggs are sources so rich in vitamin A.
Vitamin C Foods Group
If you boost content of vitamin C and vitamin E together and other nutrients, you can ward off eyesight problems. Almost every fruit contains vitamin C so you can choose many types. Orange is the best choice. One cup of orange juice will keep about 124 milligrams of vitamin C. Another best choice is strawberries. Strawberries contain not only plenty of vitamin C but also antioxidant that helps to lower the danger of cataracts. But we have other choices such as sweet red peppers, broccoli, cantaloupe, and fruits belong to citrus.
Omega-3 Foods Group
Do you eat enough omega-3 fatty acids? According to an investigation with 3000 peoples above 49, people who eat more fish containing omega 3 are less likely to bear eyesight problems such as dry eyes, cataracts or macular degeneration. So eat fish, especially salmon, at least two times a week. Not only that, salmon is a rich source of vitamin D. Other foods you can consult like walnuts, flax, chia seeds, canola oil, sardines, tuna, etc.
Antioxidant Foods Group
The best food that contains antioxidant is green tea. Green tea is a rich healthful source of catechins. Catechins are responsible for anti-inflammatory. So using a cup of green tea every day can decline risks of cataracts and macular degeneration. We can find that in some foods such as red wine, apples, berries, etc.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: July 12, 2017 | Last Modified: December 4, 2019
5 Top Foods for Eye Health. http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-health Accessed on March 14, 2017
5 Foods To Boost Your Eye Health http://www.lifehack.org/articles/lifestyle/5-foods-boost-your-eye-health.html Accessed on March 14, 2017
Age-Related Eye Disease Study--Results. https://nei.nih.gov/amd. Accessed on March 14, 2017