Daily providing adequate nutrients such as vitamins A, C, omega-3 and more from foods is vitally important in maintaining good eyesight. Hence, the list of the following foods will not only help your meals be more attractive but also fuller nutritional supplements.
1. Spinach and other green leafy vegetables
To improve the vision, we have to eat spinach along with other green vegetables, such as kale, green leafy vegetables. Spinach contains many nutrients including vitamin A, lutein, and zeaxanthin which are very good for the eyes.
Vitamin A will enable you to protect the cornea from ultraviolet light and zeaxanthin contributes to visual development. The best way to eat spinach is to drink a glass of fresh spinach juice every morning before having breakfast.
Eating salmon regularly is useful in protecting the retina from damage and prevent vision loss. Salmon is rich in omega-3 fatty acids, which enable you to prevent dry eye. Omega-3 fatty acids also help prevent age-related macular degeneration. To maximize the intake of omega-3 fatty acids, eat two servings of salmon a week. In addition to salmon, other cold-water fishes that maintain eye health are sardines, herring, mackerel, and tuna.
Carrots contain a lot of beta-carotene, the precursor of vitamin A. Vitamin A prevents the nyctalopia, helps to strengthen the corneal health, and protects the cells in the eyes and throughout the body.
Moreover, a large amount of lutein in carrots is helpful in increasing the pigment density in the retina. Thanks to that, the retina can be protected and the risk of macular degeneration can be reduced. Apart from that, carrots are also rich in fiber and potassium.
Blueberries support the action of the eyes through antioxidants, anti-inflammatory, collagen stabilization, and vascular protection. Eating blueberries regularly will improve vision and enhance blood vessels of the eye. Blueberries also contain anthocyanins, which help lower blood pressure and inflammation as well as prevent arteries that supply oxygen to the retina.
5. Chili peppers
All kinds of peppers are good for eye health. Chilipepper is one of the richest sources of vitamin A and C. Vitamin A helps maintain vision while vitamin C protects the eye against cataract. Chilipepper is also rich in vitamin B6, lutein, zeaxanthin, beta-carotene, and lycopene. All these nutrients are needed to strengthen the overall health of the eyes.
As containing large amounts of omega-3 fatty acids, walnuts play an important role in maintaining the overall health of the eyes. Not only that, antioxidants, zinc and vitamin E in walnuts is able to help you fight inflammation and protect heart health. In addition to walnuts, other nuts such as almonds, flaxseed, and peanuts also have similar uses.
Beside the full diet, you need to combine a reasonable work mode. Do not sit too long in front of the computers and screens. Remember to sleep 7-8 hours a day. Having examination every 6 months or once per year to detect and treat eye diseases is also very important.