Six foods to eat to take care of dry and irritated eyes during the cold and dry seasonal change

 

 

1. Carrot

Carrots are well known as vegetables beneficial for eye health. They are rich in beta-carotene, which is absorbed by our bodies and converted into vitamin A. Vitamin A plays a role in eliminating active oxygen and preventing cell damage. Additionally, carrots contain lutein and lycopene, which help strengthen the capillaries in the eyes and maintain the eye's moisture layer.

According to research, women who eat at least two servings of carrots a week have a 64% lower risk of developing glaucoma compared to women who consume less than one serving. Carrots are rich in fat-soluble nutrients, so it is beneficial to stir-fry them with oil to enhance absorption.

2. Tangerine

 

Tangerines, a seasonal fruit in autumn, are also good for eye health. Rich in vitamin C, they help improve fatigue and brighten the skin, and their powerful antioxidant properties prevent eye aging and reduce the risk of cataracts.

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

 

3. Almond

 

I recommend almonds as a snack. Almonds are rich in vitamin E, which strengthens retinal cells, and vitamin A helps maintain good eyesight.

Additionally, almonds are rich in magnesium, which helps alleviate under-eye twitching symptoms and promotes deep sleep, strengthening the tear film during sleep. This also helps eliminate external viruses and prevent various eye diseases.

 

4. Green leafy vegetables

 

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

Kale contains three times more lutein than spinach, and beta-carotene helps eliminate reactive oxygen species and maintain vision. Additionally, kale includes sulforaphane, which helps eliminate toxins from the body, and flavonoid components strengthen retinal cells and capillaries.

 

5. Blue-backed fish

 

Blue-backed fish also greatly help eye health. Blue-backed fish such as mackerel and saury are rich in omega-3 fatty acids, which enhance retinal function and stabilize the tear film, preventing dry eye syndrome.

Additionally, a high ratio of unsaturated fatty acids prevents the accumulation of triglycerides in the blood, promotes blood circulation, and enhances the activity of the optic nerve.

6. Egg

 

Eggs are a low-fat, high-protein food that can be used from breakfast to nutritious snacks and side dishes, making them a versatile food. The yolk is rich in antioxidants called carotenoids, which help eliminate active oxygen and protect eyesight.

According to the National Institutes of Health in the United States, one boiled egg contains 27% of the recommended daily intake of choline. Choline promotes nerve activity and helps prevent eye diseases and viral conjunctivitis by reducing inflammation in the body. The appropriate amount is about two eggs per day, and if you are concerned about cholesterol, it is better to consume them boiled or as poached eggs.

 

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Are tangerines good for your eyes??

Please bring the tangerines from home.

I should go to work.

 

I should make sure to eat it carefully.