Carrots are widely known to have benefits for eye health. However, actually there are still many types of foods that provide vitamins for the eyes, in addition to these orange colored vegetables.
In addition to vitamin A, there are actually other nutrients that affect eye health, including vitamins C, E, zinc, lutein, and omega-3 fatty acids. These various nutrients can minimize the risk of vision loss with age, as well as the risk of cataracts.
Various foods that contain vitamins for the eyes
So that eye health is maintained, here are some types of food that you can consume because it provides nutrients and vitamins for healthy eyes:
Pumpkin and yams
Spinach and various types of green vegetables
Tuna, salmon and sardines
Crab and oyster
Oranges, strawberries and various types of berries
Like carrots, yellow and orange vegetables and fruits contain beta carotene which the body will convert to vitamin A. This vitamin will prevent night blindness which results in difficulty seeing clearly before and throughout the night. You can eat a bowl of pumpkin or roasted sweet potato soup as a snack or add it to the daily menu.
Green vegetables contain lutein and zeaxanthin as antioxidants, which according to studies are said to reduce the risk of cataracts and decrease vision. Antioxidants will also absorb harmful things that affect the eyes, such as sun exposure, air pollution, and cigarette smoke. Apart from spinach, this content can also be obtained from various types of green vegetables, such as broccoli or cabbage.
The sea fish is rich in DHA type fatty acids. A researcher said, DHA deficiency risks causing dry eye syndrome. In addition, these fatty acids are also able to protect the eyes from inflammation and help the performance of the eye. To get the benefits, just consume the fish twice a week.
Two types of foods that are considered as a source of vitamins for the eye, have a high zinc content, so that it will help the eye’s retina to work optimally. Enough to consume two oysters, it will meet the needs of zinc for one day.
Oranges and berries are rich in vitamin C as an antioxidant, which can reduce the risk of macular degeneration and cataracts. One serving bowl of strawberries or oranges per day can meet the daily needs of vitamin C. If you want another alternative, you can eat papaya or other types of oranges.
About one handful of almonds per day will meet the daily requirement of vitamin E. This content can slow down macular degeneration which can cause a decrease in your vision. Apart from almonds, other types of nuts and seeds are also rich in vitamin E, for example sunflower seeds or pecans.
Egg yolks contain zinc, lutein, and zeaxathin which will help reduce the risk of decreased vision due to aging.
In addition to consuming a variety of foods that have been mentioned above, it is advisable not to smoke, use eye glasses that protect the eyes from UV rays, and limit the time staring at a computer screen or gadget, so that vision power remains optimal. If necessary, consult with your doctor so that eye vitamins are recommended for your needs.