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. In addition, daily eye care is also very important, and these nutrients can be found in foods such as carrots, squash, papayas, saltwater fish and nuts, which must 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 fight Eye Pain and Tired Eyesight.
Here 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 eye's retina and still maintain skin health.
Deficiency of vitamin A in the body can cause so-called night blindness, which is decreased vision in places with less light, especially at night.
2. Fish and linseed 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.
In addition, omega-3 improves blood circulation by 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 and which act to prevent macular degeneration, a disease that can lead to blindness by preserving the small blood vessels that irrigate the eyes.
However, as they are rich in cholesterol, the consumption of a maximum of 1 egg per day should be limited, and this amount can only be increased according to the doctor's or nutritionist's guidance. See more in Eating egg daily is bad for your health?
4. Kale
Cabbage 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 the eye cells.
5. Garlic and onion
Spices like garlic and onions 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 lead to complications such as glaucoma and cataracts.
In addition to these spices, other foods such as ginger, beets and oranges also work to combat poor circulation and help control pressure.
