36 amazing foods to boost eye health

Eyes are an important organ in the human body, so keeping them healthy is very important. Fortunately, we can keep our eyes healthy through a healthy diet.

Eating a diet low in fat and rich in fruits, vegetables and whole grains is not only good for the heart but also for the eyes. The eyes rely on small arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Therefore, keeping the arteries healthy will help the eyes.
Here are 36 foods that are good for your eyes and reduce your risk of eye diseases. They are classified into the following 6 groups:

1. Orange vegetables and fruits contain vitamin A

Perhaps the most eye-healthy nutrient is vitamin A. The retina needs plenty of vitamin A to help turn light rays into the images we see. In addition, without enough vitamin A, the eyes cannot retain enough moisture to prevent dry eyes.
Carrots contain a rich source of vitamin A and are very beneficial for the eyes. Sweet potatoes also have a similar effect. One sweet potato has more than 200% of the daily recommended amount of vitamin A by doctors. Fruits like watermelon and apricots are also great sources of vitamin A.

cà rốt — Cà rốt là thực phẩm tốt cho mắt

2. Fruits and Vegetables Rich in Vitamin C

Vitamin C is important for eye health. Vitamin C is an antioxidant that helps protect the body from damage from the unhealthy foods we eat. Additionally, fried foods, cigarette smoke, and the sun's rays create free radicals - molecules that can damage and kill cells. Vitamin C helps in the growth of new tissue cells.
Good source of vitamin C can be supplemented from fruits: oranges, tangerines, grapefruit and lemons. Lots of other foods also provide vitamin C like peaches, red bell peppers, tomatoes, and strawberries.

3. Foods containing vitamin E

Another important antioxidant vitamin E also helps keep cells healthy. Vitamin E can be found in avocados, almonds and sunflower seeds.

Quả bơ — Bơ chứa nhiều vitamin E tốt cho mắt

4. Cold-water fish with omega-3 fatty acids

A diet rich in omega-3 fatty acids from cold water fish may help reduce the risk of developing eye disease later in life. These fish include salmon, tuna, sardines, halibut, and trout. Eating these fish can help people with dry eyes.

5. Green leafy vegetables rich in lutein and zeaxanthin

Lutein and zeaxanthin are antioxidants found in the pigments of green leafy vegetables and other brightly colored foods. They are key to protecting the macula - the eye area that gives us the most detailed, central vision.
Kale and spinach are full of nutrients. Other foods with helpful amounts of lutein and zeaxanthin include romaine lettuce, collards, turnip greens, broccoli, and peas. Besides, eggs are also a good source of nutrients.

Bông cải xanh — Rau cải xanh giàu lutein và zeaxanthin

6. Beans and Zinc

The mineral zinc helps keep the retina healthy and can protect the eyes from light damage. However, zinc can reduce the amount of copper in the body that we need to help form red blood cells. Luckily, you can boost both at once with all types of beans: black beans, kidney beans, and lima beans. Other foods high in zinc include oysters, lean red meat, poultry, and fortified cereals.
In summary, eating the right foods is the best way to get good nutrients for your eyes. So, from today, you should maintain a healthy, scientific diet to bring benefits for vision and eye health.
Reference source: aao.org

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Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.