The most well-known food for eye health is carrots, which we all know. However, not only carrots or vitamin A can maintain your eye health. Other foods containing other nutrients are also beneficial for eye health. Anything, huh?
Foods that contain vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids also play a role in maintaining your eye health. All these nutrients can help prevent cataracts and macular degeneration caused by age (making your visual acuity decrease).
- Green Vegetables
Green vegetables contain lutein and zeaxanthin. Lutein and zeaxanthin themselves are carotenoids found in the retina. Foods that contain these two nutrients have antioxidant properties that can reduce the risk of developing macular degeneration and cataracts. Antioxidants can protect the eyes from damage that can be caused by sunlight, cigarette smoke, and air pollution.
Lutein and zeaxanthin work by increasing the density of pigments in the macula which absorb excess blue and ultraviolet light and neutralize free radicals. In this way, lutein and zeaxanthin in food can protect the eyes from damage.
Green vegetables that contain high levels of lutein and zeaxanthin are spinach, kale leaves, romaine lettuce, mustard greens, broccoli and green radish. In addition to green vegetables, lutein and zeaxanthin can also be found in peas and avocados.
Eggs have many nutrients that can improve eye health. In eggs, there are lutein, zeaxanthin, vitamin A, and zinc. Lutein and vitamin A can protect your eyes from night blindness and from dryness in the eyes. Lutein and zeaxanthin together with zinc can also improve eye health by reducing the risk of macular degeneration.
- Citrus Fruit and Berries
Citrus fruits (such as oranges, lemons, and grapefruit) and berries (such as strawberries, blueberries, and raspberries) have high vitamin C content. Vitamin C also contains the highest antioxidant. So that foods with vitamin C can also reduce the risk of macular degeneration and cataracts. Other foods that also contain vitamin C are papaya, paprika, tomatoes, kiwi, and guava.
- Grains and Nuts
In some grains and nuts, such as sunflower seeds and almonds, vitamin E. is found to be vitamin E is also needed to maintain eye health by slowing down macular degeneration. Vitamin E and vitamin C work together in maintaining healthy tissue in the eyes.
In sunflower seeds also found zinc content, in addition to the content of vitamin E. Whereas, in almonds also found the content of omega-3 fatty acids. The content of zinc and omega-3 fatty acids can also improve your eye health.
Grains or other nuts that are also beneficial for your eye health are walnuts, peas, peanuts, lima beans, kidney beans, and lentils.
Wheat or whole grains, such as brown rice, oats, quinoa, wheat bread, and wheat pasta can also improve eye health because they contain vitamin E, zinc, and niacin (vitamin B3). Foods that contain this low glycemic index can help reduce the risk of macular degeneration caused by age. In addition, wheat oil also contains vitamin E.
Fish that contain omega-3 fatty acids are also beneficial for eye health. Omega-3 fatty acids can help protect the eyes from dryness, prevent macular degeneration, and also cataracts. In addition, the evidence also shows that omega-3 fatty acids have anti-inflammatory properties, which can reduce the risk of macular degeneration.
Actual fatty acids are also found in your eye’s retina. If the levels of fatty acids are low on the retina, it can cause your eyes to dry out. Fish that contain omega-3 fatty acids are salmon, tuna, sardines, and mackerel.
If you don’t like fish or can’t eat seafood, you can get omega-3 fatty acids from fish oil supplements or supplements that contain vegetable oils, such as black raisin seed oil or flaxseed oil.