Certain nutrients, such as zinc, copper, vitamins C, E, and beta-carotene, may help reduce the risk of age-related macular degeneration. Other nutrients that are good for eye health include omega-3 fatty acids, copper, lutein, and zeaxanthin. This article takes a closer look at the scientific evidence supporting 10 foods that are rich in eye nutrients. We’ll also cover other tips for good eye health and the warning signs of eye health problems.
10 foods that reduce the risk of vision deterioration
1. Fish Many types of fish, especially fatty fish such as salmon, tuna, mackerel, sardines, anchovies and herring, are rich in omega-3 fatty acids, which are important nutrients for eye health. This is because these fish store fat in their intestines and tissues, resulting in a higher amount of omega-3 fatty acids than other types of fish.
Research shows that diet has a huge impact on eye health, and omega-3 fatty acids are a key component in promoting healthy eyes.
2. Beans and legumes: In addition to being a good source of protein and dietary fiber, beans are also rich in omega-3 fatty acids, just like fish. In addition, beans are high in vitamin E, which helps protect the eyes from age-related degeneration. Nuts and legumes that can be found in supermarkets and online and help maintain eye health include:
- Walnuts: Rich in omega-3 fatty acids and vitamin E.
- Brazil nuts: They are a good source of the mineral selenium, an antioxidant that helps protect cells.
- Cashew: Rich in the mineral magnesium, which helps in the functioning of the nerves.
- Peanuts: High in vitamin E and other antioxidants.
- Lentils: Lentils are a legume that is rich in protein, fiber, ยูฟ่าเบท https://ufabet999.app and B vitamins.
3. Seeds: Like nuts and legumes, seeds are rich in omega-3 fatty acids and vitamin E, which are important nutrients for maintaining good eyesight. *Seeds can be purchased at most supermarkets and online stores. Seeds high in omega-3s include:
- Chia seeds: Rich in omega-3 fatty acids and high in fiber, they help you feel full longer.
- Flaxseed: Also known as hemp seeds, they are high in omega-3s and contain lignans, which are antioxidants.
- Hemp Seeds: Hemp seeds are high in protein and contain a balanced amount of omega-3 and omega-6 fatty acids.
4. Citrus fruits Citrus fruits are rich in vitamin C, an antioxidant that the American Ophthalmological Association recommends to fight age-related eye degeneration.
Citrus fruits that are high in vitamin C include:
- Lemon: It has a very sour taste and is used in cooking and making beverages.
- Orange: There are many varieties. Sweet and sour taste.
- Grapefruit: Sweet and sour, larger than an orange.
5. Green leafy vegetables are rich in lutein and zeaxanthin, which are antioxidants that help protect the eyes from degeneration. In addition, green leafy vegetables are an excellent source of vitamin C, which helps boost immunity and nourish the eyes.
Well-known green leafy vegetables include:
- Spinach: It contains a variety of vitamins and minerals. In addition to lutein and zeaxanthin, it is also high in beta-carotene.
- Kale: High in fiber and rich in vitamin K, which helps with blood clotting.
- Green cabbage: High in vitamin C and other antioxidants.
6. Carrots are rich in both vitamin A and beta-carotene, which are the substances that give carrots their bright orange color. Vitamin A plays an important role in vision because it is a component of a protein called rhodopsin, which helps the retina of the eye absorb light.
7. Sweet potatoes , like carrots, are rich in beta-carotene, a precursor to vitamin A, and also contain high levels of vitamin E, an antioxidant.
8. Beef is rich in zinc, which helps maintain long-term vision. Getting enough zinc can help slow down age-related vision deterioration and reduce the risk of macular degeneration. Our eyes contain a lot of zinc , especially in the retina and the vascular tissue around the retina.
Other meats, such as chicken breast and pork tenderloin, also contain zinc, but in lower amounts than beef.
9. Eggs are a source of many important nutrients that help nourish the eyes, especially lutein and zeaxanthin, which are antioxidants that help reduce the risk of age-related vision loss. In addition, eggs are rich in vitamin C and vitamin E, which are other antioxidants, as well as zinc, which helps maintain healthy eyes.
10. Water is very important for life and eye health. Drinking enough water helps prevent dehydration, which is one cause of dry eyes.