(Eye Health) 6 Foods to Eat to Protect Your Eyes During the Cold, Dry Season

Cold, dry seasons… 6 foods to eat to keep your eyes healthy

 

 

1. carrot

Carrots are well-known as a vegetable that's good for eye health. They're rich in beta-carotene, which converts into vitamin A when absorbed by the body. Vitamin A helps eliminate free radicals and prevent cell damage. Carrots also contain lutein and lycopene, which help strengthen the capillaries in the eyes and maintain their moisture layer.

According to research, women who ate two or more servings of carrots per week had a 64% lower risk of developing glaucoma compared to those who ate less than one serving. Carrots are rich in fat-soluble nutrients, so frying them with oil improves absorption.

2. Tangerine

 

Tangerines, a seasonal fruit in autumn, are also good for eye health. Rich in vitamin C, tangerines not only relieve fatigue and brighten skin, but their powerful antioxidant properties also prevent eye aging and reduce the risk of cataracts.

Additionally, tangerines contain lutein, which maintains the density of macular pigment, and zeaxanthin, which protects the retina and relieves eye fatigue.

 

3. Almonds

 

Almonds are recommended as a snack. They're rich in vitamin E, which strengthens retinal cells, and vitamin A, which helps maintain vision.

Additionally, almonds are rich in magnesium, which helps relieve eye twitching and promotes deep sleep, strengthening the tear film while you sleep. This helps eliminate external viruses and prevent various eye diseases.

 

4. Green vegetables

 

Green vegetables like spinach and kale are also good for eye health. According to a research team at Brigham and Women's Hospital at Harvard Medical School, consuming green leafy vegetables like spinach and lettuce helps prevent glaucoma. Nitrates are effective in alleviating blood flow problems in the optic nerve and improving blood circulation.

Kale is three times richer in lutein than spinach, and beta-carotene helps eliminate free radicals and maintain vision. Kale also contains sulforaphane, which helps eliminate toxins from the body, and flavonoids strengthen retinal cells and capillaries.

 

5. Blue-backed fish

 

Blue-backed fish are also very beneficial for eye health. Blue-backed fish like mackerel and saury are rich in omega-3 fatty acids, which improve retinal function and enhance tear film stability, preventing dry eye.

Additionally, the high proportion of unsaturated fatty acids prevents the accumulation of neutral fat in the blood and improves blood circulation, thereby increasing the activity of the optic nerve.

6. Eggs

 

Eggs are a low-fat, high-protein food, making them a versatile staple that can be enjoyed as breakfast, a nutritious snack, or even as a side dish. Egg yolks are rich in carotenoids, antioxidants that help eliminate free radicals and protect vision.

According to the National Institutes of Health, one boiled egg contains 27% of the recommended daily value of choline. Choline promotes nerve function and reduces inflammation in the body, effectively preventing eye diseases and viral eye infections. Two eggs a day is the recommended amount. If you're concerned about cholesterol, consider eating boiled or poached eggs.

 

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Are tangerines good for your eyes??

Take some tangerines from home

I should go to work

 

I need to eat well and take care of myself.