5 Best Good for eyes food and Eye Healthy Foods for Eating

 

Eye Healthy Foods for Eating

The eyes are the window to the soul. You may have heard this saying. Eyes are also your personal window to see the colorful world around you.

Protecting your vision is important and can help you choose the eye healthy foods you can eat each day. Without protection, you run the risk of developing various eye diseases such as age-related macular degeneration.

The American Optometric Association (AOA) recommends eye healthy foods rich in linen and zeaxanthin, essential fatty acids, vitamin C (also called ascorbic acid), zinc, and vitamin E to protect your eyes. Is.

Lutein and zeaxanthin

Lutein and zeaxanthine are nutrients found to reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. These nutrients are found mainly in dark green leafy vegetables, such as kale, collard greens, and turnip greens. They are also found in small quantities in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwis, honeydew, and tangerines.

Essential fatty acids

The fatty acids omega 3 and omega 6 are considered essential because your body does not make them, so you need to get them out of your diet. These fats are important for maintaining the central nervous system and proper eye function.

Vitamin C (Ascorbic Acid)

Vitamin C is an antioxidant, which means it protects body cells from damage caused by free radicals, which are unstable molecules that the body produces due to environmental exposure and other factors. This protection helps to slow down the process of macular degeneration and vision loss.

Zinc

Zinc is important for transporting vitamin A from the liver to the retina of the eye. In the retina, it helps the eyes produce melanin, which protects the eyes.

Vitamin E

Vitamin E is another antioxidant that protects the body's cells from damage caused by free radicals and protects the eyes.

Choosing foods that contain some of these nutrients in your diet is a great way to keep your eyes healthy. Keep reading to learn about some examples of these foods.

Eye Healthy Foods

Corn

Romaine Lettuce

Eggs

Chia seeds

Brussels Sprouts

Fish

Walnuts

Spinach

Brazil nuts

Zucchini

Beef

Peas

Cashews

Kale

Collard Greens

Lentils

Spinach

Hemp seeds

Turnip Greens

Broccoli

Honorable mention: Carotenoids

Carotenoids are pigments found in many fresh fruits and vegetables that help protect your eyes. They are the ones who give the carrots their orange color or the tomatoes their vibrant red.

How to include carotenoids in your daily diet:

Broccoli salad with walnuts and cashews

Put the steamed spinach with the garlic for 2 to 4 minutes

Sprinkle the eggs with the broccoli portions

Corn / green pea salad

Using Coleslaw salad, green cabbage, and low-fat mayonnaise

To get the most out of your carotene use, the US, USDA recommends that foods containing lutein and zeaxanthin are more beneficial when steamed or microwaved.

The average American consumes about 2 mg of lutein and zeaxanthin, compared to 6 mg daily of AMD and reduced risk of cataracts. Consider a multivitamin/mineral diet that includes lutein and zeaxanthin to better meet your needs if you can't just refuse food sources. Talk to your doctor before starting any nutritional supplement.

5 Best Good for eyes food/foods for eyes

As you may know, what you eat can affect your health in significant ways. A healthy, balanced diet can strengthen your body, prevent food-related chronic diseases (ie heart disease, type 2 diabetes, certain cancers), and reduce the risk of cataracts and eye disease. Helps

According to the National Eye Institute, 36.5 million Americans suffer from some form of eye disease.

Major types include age-related macular degeneration (AMD), glaucoma, diabetic retinopathy, cataracts, and bending disorders. Every year, the US (American) economy spends $139 billion on the treatment of these conditions. These statistics are about when we rely on the perception of our eyes to experience the world around us.

It doesn't stop there. The Institute predicts that by the year 2030, approximately 4.3 million Americans will be affected by glaucoma, compared to the current 2.7 million in 2019.

Taking care of yourself is very important to make sure you maintain your vision. So, what foods should you pay attention to keep your eyes healthy?

1-Fatty fish: Fatty fish contains essential omega-3 fatty acids such as DHA, which is recommended for dry eyes and helps restore the structural support of the eye membranes.

Examples of fatty fish with DHA include sardines, mackerel, tuna, and salmon. It is best to add fatty fish 2-3 times a week to get the right amount of omega-3 fatty acids.

2-Green leafy vegetables: It is very important to make vegetables a part of your diet. It is beneficial to eat deep-leafed green vegetables such as spinach and garlic because they are rich in carotenoids such as lutein and zeaxanthin. These carotenoids protect the eye from sun and blue light.

3-Fruits: Fruits are rich in vitamins A, C, E, and beta carotene. These nutrients are especially important for daytime vision and can be found in squash, sweet potatoes, and cantaloupe.

4-Eggs: Eggs contain ingredients that protect the lens of the eye. These protective ingredients include cysteine, sulfur, lectin, amino acids, and lutein.

5-Soy: Soy and soy products contain essential fatty acids, phytoestrogens, vitamin E, and natural anti-inflammatory agents that work to protect eye health.

Next time you're looking to buy food for the week at the supermarket, keep this simple list in mind. Adding these good for eyes food to your diet can be a fun challenge to improve your eyesight.