Some nutrients, such as vitamin A, E and omega-3, are essential for maintaining eye health and preventing diseases and vision problems such as dry eye, glaucoma and macular degeneration. Furthermore, daily eye care is also very important, and these nutrients can be found in foods such as carrots, pumpkin, papaya, saltwater fish and chestnuts, which should be consumed daily to protect the eyes and prevent other diseases that can affect vision, such as diabetes and high blood pressure.
Find out what to do to feel better in Simple Strategies to Combat Eye Pain and Tired Eyes.
Below are 5 foods that protect eye health.
1. Carrot
Carrots and other orange foods, such as papaya and pumpkin, are rich in vitamin A and beta-carotene, nutrients that function as important antioxidants that protect the retina of the eyes and maintain skin health.
Vitamin A deficiency in the body can cause so-called night blindness, which is reduced vision in places with less light, especially at night.
2. Fish and flaxseed oil
Flaxseed oil and saltwater fish, such as salmon, sardines, mackerel, trout and tuna, are rich in omega-3, a fat that helps prevent problems such as Dry Eye Syndrome, which causes redness and irritation in the eyes.
Additionally, omega-3 improves blood circulation, increasing the amount of oxygen and nutrients sent to the cells of the eye.
3 eggs
Egg yolks are rich in lutein and zeaxanthin, nutrients with strong antioxidant power that work to prevent macular degeneration, a disease that can lead to blindness by preserving the small blood vessels that supply the eyes.
However, as they are rich in cholesterol, consumption should be limited to a maximum of 1 egg per day, and this amount can only be increased according to the advice of your doctor or nutritionist. See more in Is eating eggs daily bad for your health?
4. Kale
Kale and other green vegetables, such as broccoli and spinach, are also rich in lutein and zeaxanthin, which improve the perception of brightness and facilitate distance vision, and contain folic acid, a mineral that stimulates blood production and prevents anemia, increasing the amount of oxygen received by eye cells.
See other health benefits of zeaxanthin.
5. Garlic and onion
Seasonings such as garlic and onion improve blood circulation and help control cholesterol, increasing the amount of blood that irrigates the eyes and preventing high blood pressure and diabetes, which can cause complications such as glaucoma and cataracts.
In addition to these seasonings, other foods such as ginger, beetroot and orange also work to combat poor circulation and help control blood pressure.
