"Essential after your 40s"... What is the 'diet' that prevents eye diseases?

The power to protect eye health! Essential nutrients to include in your diet

To protect your eye health, diet is the most important factor. While it is natural for vision to gradually decline with age, a balanced diet that includes antioxidants, vitamins, and omega-3 fatty acids can prevent or slow the progression of age-related eye diseases. Here, based on information from the Cleveland Clinic in the United States, we introduce eye health foods that are beneficial to eat after your 40s.

 

🧡Orange fruits and vegetables = Fruits and vegetables that are orange in color are rich in beta-carotene, which is essential for eye health. Beta-carotene is converted into vitamin A in the body, which plays a crucial role in protecting the retinal photoreceptor cells and keeping the surface of the eyes moist, preventing dry eye syndrome. Vitamin A is also essential for preventing night blindness, and in severe cases, vitamin A deficiency can cause corneal damage leading to blindness.

 

Typical orange fruits and vegetables include sweet potatoes, carrots, pumpkins, melons, apricots, and mangoes, which contain not only beta-carotene but also antioxidant components such as vitamin C and vitamin E, providing comprehensive support for eye health.

 

Citrus fruits = oranges, tangerines, grapefruits, lemons, and limes are rich in vitamin C, which plays an important role in eye health. Vitamin C is a powerful antioxidant that prevents damage to eye cells caused by reactive oxygen species. In particular, vitamin C can help prevent eye diseases such as cataracts (clouding of the eye's lens) and age-related macular degeneration (damage to the central part of the retina).

 

Additionally, vitamin C also plays a role in strengthening the blood vessels in the eyes. The eyes contain many very fine blood vessels that are easily damaged, and vitamin C helps keep these vessels strong. As a result, it can reduce the risk of diseases such as diabetic retinopathy. Citrus fruits can be enjoyed fresh, or in various forms such as juice, salad, or dessert.

 

Green vegetables = kale, cabbage, lettuce, spinach, broccoli, peas, etc. Green vegetables contain lutein and zeaxanthin, which are important for eye health. These two antioxidant components protect the retina and macula, reduce oxidative stress in the eyes, and help prevent cell damage in the eyes.

 

Lutein and zeaxanthin absorb harmful blue light from sunlight and protect the eyes. Especially, these ingredients are even more important for people who spend a long time looking at computer or smartphone screens. Additionally, green vegetables contain vitamin C and vitamin E, which help maintain overall health, including eye health.

 

💜베리류 과일 = 블루베리, 블랙베리, 크랜베리, 라즈베리, 딸기와 같은 베리류 과일은 눈 건강에 매우 유익한 비타민과 항산화 물질이 풍부하게 함유되어 있다. 특히 베리류는 눈을 손상시키는 활성산소로부터 눈 세포를 보호하는 데 도움을 주어 노화로 인한 시력 저하와 다양한 눈 질환을 예방할 수 있다.

 

Fish = mackerel, salmon, herring, tuna, trout, anchovy, sardine, etc. Fish are rich in omega-3 fatty acids. Omega-3 fatty acids can alleviate dry eyes and reduce the risk of macular degeneration. They also help in reducing eye fatigue caused by digital device use.

 

🫛콩류 = 검은콩, 강낭콩, 흰콩, 렌틸콩, 병아리콩, 땅콩 등 다양한 콩류에는 아연이 풍부하게 함유되어 있다. 아연은 눈 건강에 중요한 미네랄로, 망막을 보호하고 눈의 기능을 유지하는 데 필수적이다.

 

Nuts and Seeds = Almonds, Cashews, Chia Seeds, Flaxseeds, Sunflower Seeds, Walnuts, etc. are foods rich in nutrients essential for eye health. In particular, they contain high levels of omega-3 fatty acids and vitamin E. Although nuts and seeds are very nutrient-dense, they are also high in calories, so it is important to consume them in moderation.

 

Eggs contain vitamin A, vitamin E, lutein, and zeaxanthin, which help maintain eye health. Additionally, they can be prepared in various ways with minimal nutritional loss, making them highly versatile. You can consume eggs boiled, scrambled, or as an omelet, and regular intake significantly contributes to maintaining eye health. Especially when included in breakfast, eggs help replenish protein and nutrients, providing a lively start to the day.

 

Source: Comedy.com