The eye is the window to the soul. You may have heard this phrase before. Your eyes are also your private window to view the colorful world around you. Maintaining your eyesight is very important, you can choose the foods you want to eat every day to help. Without protection, you run the risk of developing age-related macular degeneration and other eye diseases.
The American Optometric Association (AOA) recommends that you eat a diet rich in lutein and zeaxanthin, essential fatty acids, vitamin C (also known as ascorbic acid), zinc, and vitamin E to protect your eyes.
Lutein and Zeaxanthin
Lutein and zeaxanthin are nutrients that can reduce the risk of chronic eye disease, including age-related macular degeneration (AMD) and cataract. These nutrients are mainly found in dark green leafy vegetables, such as kale, kale, and radish green. They are also present in smaller amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmon, kiwi, honeydew, and oranges.
Essential Fatty Acid
Fatty acids Omega-3 and Omega-6 are considered essential because your body cannot absorb these fatty acids, so you should get them from your diet. These fats are important for maintaining the central nervous system and maintaining good eye function.
Vitamin C (ascorbic
acid)
Vitamin C is an antioxidant, which means it can protect human cells from the damage of free radicals, unstable molecules produced by the body due to exposure to the environment, and other factors. This protection helps to slow down the process of macular degeneration and vision loss.
Zinc
Zinc is important for
the transport of vitamin A from the liver to the retina of the eye. In the
retina, it helps the eyes produce melanin that protects the eyes.
Vitamin E
Vitamin E is another antioxidant that protects human cells from free radical damage, protecting the eyes.
Choosing foods rich in
some or all of these nutrients is a diet that is good for the health of your
eyes. Keep reading to find some examples of these foods.
Foods that are good for
eye health:
- Kale
- Collard Greens
- Lentils
- Spinach
- Hemp seeds
- Turnip greens
- Broccoli
- Spinach
- Brazil nuts
- Summer pumpkin
- Beef
- Pea
- Cashew nuts
- Corn
- Lettuce
- Egg
- Chia seeds
- Brussels sprouts
- Fish
- Walnut
Carotenoids:
Carotenoids are color pigments found in many fresh fruits and vegetables that can help protect your eyes. They give carrots a bright orange color, while tomatoes have a bright red color.
Including carotenoids in
your daily diet:
- Broccoli salad with walnuts and
cashew nuts.
- Steam spinach with garlic for 2
to 4 minutes.
- Large scrambled eggs with
broccoli.
- Corn/pea salad.
- Coleslaw salad with green
cabbage and low-fat mayonnaise.
To maximize carotenoid intake,
USDA recommends that foods containing lutein and zeaxanthin are most beneficial
when steamed or microwaved.
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