The eyes are considered as an important part of the people, a healthy and bright eyes help the life and work go smoothly and smoothly. However, today people are exposed to too much dirt from the environment, the radiation from computers, televisions, phones causes the eyes to face many problems such as myopia, dry eyes, red eyes, ... Therefore, the care and supplement of nutrients for the eyes is essential. With top 11 foods, the more you eat, the better your eyes are Topnlist provided below will help you better protect and care for your eyes.
Top of the list that everyone knows when it comes to food eye tonic is carrots. Carrots contain lots of Vitamin A and Beta Carotene. The characteristic reddish-yellow color of carrots is created by Beta Carotene - an excellent dye that can be converted into Vitamin A upon digestion. The darker the carrots, the more Beta Carotene it contains. And Vitamin A plays a key role in the visual cycle. It makes a protein called rhodopsin which helps the retina to absorb light.
2. Bell Peppers
In bell peppers provide a lot of Vitamin A, C has a great effect in helping the eyesight health. The vitamin C in bell peppers has an antioxidant effect, supports tissue health and immunity. Other enzymes found in bell peppers, like lutein, protect the eyes against cataracts and macular degeneration.
Nuts are a good source of vitamin E. As recommended by the US Department of Agriculture, adults need 1 ounce (1 ounce = 28.34 grams) of sunflower seeds or almonds, which contain half of the amount of Vitamin E. Research shows that Vitamin E Found in nuts and other nutrients, can help slow the development of age-related macular degeneration. Besides, nutrients in nuts also work to prevent cataracts. Some types of nuts provide abundant Vitamin E such as sunflower seeds, almonds, hazelnuts, peanuts, etc.
4. Dark Green Vegetables
Dark green vegetables like spinach, kale, etc. contain lots of carotenoids lutein and zeaxanthin, which are also a good source of natural vitamins A and C. Vitamin A works to reduce the risk of long-term eye diseases, including age-related macular degeneration and cataracts. Vitamin C is again known as an effective antioxidant, helping to protect the eyes from the harmful effects of ultraviolet rays.
Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for eye health. Omega 3 is not only a heart-healthy fat, but also a "weapon" against dry eyes. And salmon is a very good source of omega fatty acids. Besides, the useful nutrients in salmon can protect the retina and prevent blindness.
6. Sweet Potatoes
As one of the yellow foods, sweet potatoes also contain a lot of Beta Carotene - a form of vitamin A that helps increase night vision and increases the ability to adjust when in the dark. Besides Beta Carotene and Vitamin A, a sweet potato contains more than half of the Vitamin C needed in a day. In addition, the large amount of potassium, fiber and beta carotene in sweet potatoes has the effect of preventing bacterial or viral infections.
Beef is found to contain large amounts of zinc and iron. These are two important substances in protecting the eyes, helping to have a healthy eyes. Zinc is an important mineral found in the retina, helping to stimulate the production of enzymes - factors associated with healthy eyes. In addition, zinc is also known for its ability to delay the deterioration of vision in the elderly and fight macular degeneration. In addition, iron helps prevent eye degeneration, keeping the eyes healthy even in old age.
If you are a vegetarian, it is important to look for legumes that provide the eyes with the nutrients they need. When you eat beans, the substances in it will help regulate vision at night and slow down macular degeneration. Common beans like green beans, black beans, red beans, lentils also contain a lot of zinc. Using a can of beans every day will provide the necessary nutrients for your couple.
You can find eggs contain lots of eye-healthy substances like vitamin A, zinc, lutein, lecithin, B12, vitamin D, and cysteine. In particular, in addition to the protein contained in egg yolks, this is also a rich source of lutein, zeaxanthin, zinc and substances that reduce the risk of macular degeneration in the eyes - one of the common diseases, easily causing blindness in humans. elderly. Lutein in eggs is a yellow pigment concentrated in the retina of the eyes. Lutein helps protect you from macular degeneration, a disease that causes central vision loss and no cure. It also protects you from the blue light emitted from the screen of electronic devices such as phones, tablets, laptops ...
Strawberries are a good source of Vitamin C. The eyes need Vitamin C to protect them from the harmful effects of ultraviolet rays, which can damage the proteins contained in the lens. Vitamin C also plays an important role in promoting healthy cornea and retina. In addition, strawberries also have excellent antioxidant ability. With this property, strawberries can help prevent cataracts and can lead to blindness in the elderly.
Water is also an indispensable food of the body. Drinking enough water helps prevent high risk of dehydration. The body is also often dehydrated during activities such as bowel movements, urination, sweating, crying and even breathing causes dehydration. Drinking enough water every day helps reduce the risk of dry eyes. Not just the eyes, every part of the body needs a certain amount of water to maintain its functioning.
Experts call this the third rule. Thus, compared to food, water plays a much more important role for health the body. Water is a necessary condition for the life of every living thing on earth.
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