Eating healthy foods and foods that are beneficial to the body is essential to maintaining health in general, and this includes eye health and safety, and here we learn about the best and most important 7 effective types of these foods.
Eye health and nutrients
The eye needs a variety of different antioxidants to keep it healthy and strong, the most important of which are:- lutein
- beta-carotene;
- Omega 3 acids.
- Zinc metal.
- A cataract is a health condition that leads to blurry vision.
- Age-related macular degeneration leads to the gradual deterioration of vision.
- Glaucoma, or what is known as glaucoma.
- Dry Eye.
- Deterioration in night vision
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fish
Fish in general, and salmon in particular, are healthy foods rich in many and varied benefits for the body, due to the high content of omega-3 fatty acids.
Fish is among the foods to strengthen eyesight, as it contains the aforementioned omega-3 acids, one of the benefits of which is that it is one of the necessary and very important healthy fats for the health of the retina, and it also prevents dry eyes.
It is recommended to eat fish (especially salmon) twice a week or once at least. It is also recommended to eat marine fish species obtained from seas and oceans, as they are better than those raised in ponds or private farms.
Eating marine fish is better than eating farmed fish in terms of safety and the maximum possible health and nutritional benefit, and marine species contain higher levels of omega-3 fatty acids, as well as lower levels of saturated fats.
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Eggs are foods that improve eyesight
The benefits of eggs are numerous and varied, and it is one of the very important foods for eye health, as we find that egg yolks contain high levels of vitamin A, zinc, and lutein, which are all important nutrients for eye health as follows:- Vitamin A normally works to protect the cornea of the eye from possible damage.
- Zinc metal ensures the integrity of the retina and generally contributes to improving night vision.
- Also, other nutrients that are found in eggs contribute to reducing the chances of a person suffering from some visual health problems that may occur with age.
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Almond nuts
It is known that the benefits of nuts for the body are numerous and varied when eaten moderately and regularly, and eating almonds is important for eye health, due to their high content of vitamin E, which is a powerful antioxidant that protects the body from some unstable molecules and electrolytes that target cells and tissues in the body. the body.
Eating vitamin E is one of the important vitamins for the eye regularly that works to combat any potential health repercussions that may appear with a person’s age, so care must be taken to eat 15 milligrams of this vitamin daily, which is equivalent to about 23 almonds.
You can also get vitamin E from other sources rich in it, such as sunflower seeds, hazelnuts, and pistachios. For science, nuts and seeds in general fall under foods to strengthen eyesight, but almonds are the most useful and effective at this point.
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Milk and dairy products are one of the foods to strengthen eyesight
We find milk and dairy products, as these products are generally considered to be very good for eye health, due to the following:- Its high content of vitamins helps protect the cornea of the eye.
- They contain other important nutrients for the eye, such as zinc, which helps to withdraw vitamin A from the liver and then bring it to the eye to benefit from it.
- Zinc is also found in the structure of the eye in its various parts, such as the retina, and the choroid.
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Carrots are one of the foods to improve eyesight
Carrots are very important for eye health, as they are one of the foods that are high in vitamin A and beta-carotene. Beta-carotene contributes to protecting the surface of the eye, preventing infections or serious eye diseases.
kale
- It contains various vitamins and minerals that are essential to the body.
- It contains antioxidants and other nutrients such as lutein.
The nutrients in kale make it one of the foods to strengthen eyesight. These elements are very important to prevent some serious eye diseases, especially since some elements such as lutein are not manufactured in the human body, so it depends on external sources to obtain them.
For information, the daily requirement of the body for lutein is approximately 10 milligrams, and in every 100 grams of kale or cabbage, there is approximately 11.4 of lutein, which is more than the recommended daily requirement of the body for this nutrient. Lutein can also be obtained from eating red peppers and spinach.
Orange is food to improve eyesight
The benefits of orange for the body are numerous, and it is from the family of citrus fruits known to be rich in vitamin C, which is an essential vitamin for eye health. Vitamin C, especially found in fresh vegetables and fruits, is beneficial to the eye for the following:- It protects and promotes the health of the blood vessels in the eye.
- It can also, when taken with other nutrients, help protect the eyes from health problems that may arise with age.
Simple life changes for healthy eyes
After knowing the best and most important foods to strengthen eyesight, eating these foods, you can maintain eye health by making simple life adjustments, the most important of which are:- One time visit to the ophthalmologist, every 1 to 2 years.
- Wear sunglasses when leaving the house.
- Stop smoking, it is known that smoking damages the body very much, including damage to the eyes.
- Also, maintain a healthy weight.
- Eye protection should also be worn in the event of violent sports, or when conducting scientific experiments.
- Also, blood pressure must be maintained at healthy levels.
These were the most important and best types of foods to strengthen eyesight, so be sure to moderate your intake of these types, and diversify between them to get the best results and benefits.
