What should we eat to have healthier eyes?
Carrots and other vegetables that are orange in color, due to the beta carotene, which is a type of vitamin A, are good for eye health and prevent it from weakening. These vegetables help the retina and other parts of the eye to function better and can help They are also effective in preventing diseases such as night blindness.
But eating foods that are good for your eyes is not limited to carrots and beta-carotene. There are other minerals and vitamins that are essential for healthy eyes and good eyesight, although their effects on the eyes are not as well known as carrots. If you want to ensure the health of your loved ones with a proper diet, be sure to include these foods in your plan.
1. Leafy and green vegetables
These vegetables are rich in antioxidants such as lutein and zeaxanthin, which reduce the chances of developing incurable diseases such as macular degeneration (the most common cause of blindness in old age) and cataracts. Broccoli, peas and avocados are also rich in these antioxidants.
Egg yolk is one of the main sources of lutein and zeaxanthin and in addition it is rich in elemental. On top of that, they play a role in reducing the chances of developing macular degeneration, and you can meet your antioxidant and zinc needs by consuming eggs regularly.
As you probably know, these fruits, which are also very popular in the cold seasons, are rich in vitamin C. In addition to helping prevent colds, vitamin C is also effective in improving the health of your eyes and can prevent diseases such as cataracts.
– These delicious foods are rich in vitamin E and omega-3 saturated fatty acids. This vitamin helps to slow down the progression of jaundice in the eye, and you can easily meet half of your vitamin E needs by eating a handful (about 30 grams) of almonds a day.
5. Oily fish
Fish that are high in oil (such as salmon, tuna, gypsy and trout) are high in DHA fatty acids. This fatty acid, which is also present in the retina, is essential for the proper functioning of the eyes and has been shown to be deficient in dry eye syndrome.
6. Use whole grains
A diet rich in whole grains can help prevent retinal problems at an older age. To do this, instead of eating processed carbohydrates, use whole wheat breads or barley or pastas made with wholemeal flour (not white flour). Vitamin E, niacin and zinc in these grains are good for your overall eye health.
7. Vegetables range from yellow to red
Tomatoes, bell peppers, strawberries, squash, corn and cantaloupe are all excellent sources of vitamins A and C. It also seems that colored seeds that cause orange, yellow and red colors in these vegetables can be effective in reducing the risk of many eye diseases.
Red beans, ocher beans and lentils are all rich in zinc and natural derivatives of flavanols that can help maintain the retina and prevent other diseases.
9. Sunflower seeds
– You can eat some sunflower seeds to help your eye health in addition to spending time. These oilseeds are rich in vitamin E and zinc, although beware of salt on roasted seeds.
10. Red meat
If red meat is in your diet in a balanced way, it can help keep your eyes healthy. Red meat contains the element zinc, which prevents the absorption of vitamin A and prevents the problems associated with aging.
Prepared and edited by: Sanaz Motalebi Khameneh, nutritionist and dietitian
Source: Dr. Salam
Related link: What can we do to increase eye health?