15 foods for eye health

Often in front of a computer screen or too long looking at your smartphone? Watch out! That can reduce your vision, you know! Often exposed to light radiation, especially from electronics make dry eyes that will cause eye pain. If you feel the symptoms, immediately treat food and fruit for eye health, as will be explained below.

Food for Healthy Eyes

Now, to maximize eye function, there are 15 foods and fruits for eye health that you can try every day at home or at work:

1. Orange

The first fruit for eye health is oranges that contain vitamin C, which is the key to eye health. Vitamins found especially in fresh fruits and vegetables, are useful in blood vessels that nourish the eyes.

Even vitamin C can combat the development of cataracts, and when combined with other nutrients can overcome age-related macular degeneration – decreased vision.

2. Dragon fruit

This fruit for eye health has a unique shape and color, has pink skin and has large bright green scales. Dragon fruit is the family of the most colorful cactus plants from the cactus family because the color of the flesh is red and white. It contains lots of vitamin C, which helps nourish and protect the cornea of ​​the eye.

3. sweetsop

This fruit has a sweet and soft texture. Besides vitamins C and B, sweetsop also contains potassium. Research shows this potassium-rich food helps reduce excess fluid under the skin which causes swollen eyes.

4. Mangosteen

Just like oranges, fruit flesh for eye health can be separated into several parts. The nutrients contained include vitamin B complex, which seems to reduce the risk of macular degeneration among women, according to a recent study.

5. Jackfruit

Having spiny skin, jackfruit is also rich in vitamin C. Some studies show that a diet rich in vitamin C can reduce the risk of cataracts and loss of vision due to macular degeneration.

6. Red peppers

These foods for eye health give you plenty of vitamin C per calorie. That’s good for blood vessels in the eye, and science shows that this can reduce the risk of getting cataracts. Vitamin C is found in many vegetables and fruits, including bok choy, cauliflower, papaya, and strawberries. But if it’s cooked too hot, it will break down vitamin C, so enjoying it when it’s raw is better. Brightly colored peppers also contain vitamins A and E which are good for the eyes.

7. Sunflower seeds

As much as 1 ounce of grains such as sunflower seeds or almonds has half the amount of vitamin E recommended by the United States Department of Agriculture (USDA) for adults every day.

A large study found that vitamin E, along with other nutrients can help slow age-related Macular Degeneration (AMD), age-related macular degeneration to prevent it from getting worse. Food for eye health can also help prevent cataracts. Other nuts such as hazelnut, peas, and peanut butter are also sources of vitamin E.

8. Green vegetables

The next eye health food is vegetables consisting of kale vegetables, spinach, and collard, which are rich in vitamins C and E. They also have lutein carotenoids and zeaxanthin. This basic form of vitamin A reduces the risk of long-term eye disease, including Age of Macular Degeneration (AMD) and cataracts.

9. Salmon

The retina requires two types of omega 3 fatty acids to function properly: Docosehaxaenoic Acid (DHA) and Eicosapentaenoic acid (EPA). You can find it in fatty fish, such as salmon, tuna and trout (freshwater fish), and other seafood. Omega 3 can also protect the eyes from AMD and glaucoma. This low level of fatty acids has been linked to dry eyes.

10. Sweet potatoes

Good food for the eye consists of orange fruits and vegetables, such as sweet potatoes, carrots, melons, mangoes and apricots – containing high beta carotene, a form of vitamin A that helps night vision, the ability of your eyes to adjust to darkness.

Sweet potatoes can be a food for eye health because they have more than half the vitamin C you need in a day and a little vitamin E.

11. Meat and poultry

Zinc carries vitamin A from the liver to your retina, where it is used to make melanin protective pigments. Oysters are also a health food because they have more zinc per serving than other foods, but you don’t have to consume shellfish to get enough: Beef and chicken can be good sources for eye dishes.

12. Peanuts

Prefer vegetarian choices, low fat, and high in fiber to help keep vision sharp at night and slow down AMD? Nuts also contain high zinc, making them suitable for eye health foods, such as peas, kidney beans, and lentils. Eating a can of baked beans is good too, you know!

13. Eggs

Healthy food for the eyes is a good package: the zinc content in the egg will help the body use lutein and zeaxanthin from egg yolks. The yellow-orange color of this compound blocks harmful blue rays from damaging the retina. They help increase the amount of protective pigment in the macula, the part of your eye that controls central vision.

14. Pumpkin

Your body cannot make lutein and zeaxanthin, but you can get it from pumpkin. Summer squash contains vitamin C and zinc. While winter or rain gourd contains vitamins A and C and omega 3 fatty acids, which are beneficial for eye health.

15. Broccoli and Brussels sprouts

Eye health foods are equipped with a combination of other excellent nutrients: Vitamin A (such as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They are all antioxidants that protect cells in the eye from free radicals, and types unstable molecules that break down healthy tissue. Because the retina is very vulnerable.

Tips for Keeping Your Eyes Healthy

Here are a few easy steps to maintain eye health from various disorders:

1. Stop smoking

Smoking makes you more at risk for cataracts, optic nerve damage, and macular degeneration, among many other medical problems. If you have tried to stop the habit before starting again, just continue. The more often you try to stop, the more likely it is to succeed. Ask for support from the closest person or doctor’s help.

2. Using glasses

Using the right glasses will help protect the eyes from the sun’s ultraviolet (UV) rays. Too much exposure to UV light increases the likelihood of cataracts and macular degeneration.

Choose glasses that block 99% to 100% of UVA and UVB rays. The cover lens helps protect your eyes from the side. Polarized lenses reduce glare while driving.

If you wear contact lenses, some are accompanied by UV protection. This is still a good idea to wear sunglasses for extra layers.

3. Use protective glasses

If you use hazardous materials or air at work or at home, wear safety glasses or protective glasses.

Sports such as ice hockey, badminton, or similar sports can also cause eye injuries, so wear eye protection. A helmet with a face shield or sports goggles with polycarbonate lenses will protect the eyes.

4. Hide too close in front of a computer or smartphone screen

Staring at a computer screen or smartphone too long and too close can cause:

  • Eye strain
  • Blurred vision
  • Difficulty focusing on long distances
  • Dry eyes
  • Head, neck, back and shoulder pain

How do you protect your eyes? Here’s how:

  • Make sure your glasses or contact lenses are updated and are good for viewing computer screens.
  • If eye strain does not go away, consult your doctor about computer goggles.
  • Position the computer screen so that the eyes are parallel to the top of the monitor. This allows you to look slightly down on the screen.
  • Try to avoid light from windows and lights. Use an anti-glare screen if needed.
  • Choose a comfortable and supportive chair. Position your feet flat on the floor. If the eyes are dry, blink more.
  • Rest your eyes every 20 minutes. Look at 20 meters for 20 seconds. Move at least every 2 hours and take a 15-minute break.

5.Go to the eye doctor regularly

Everyone needs regular eye examinations, even small children. This helps protect the vision and allows you to see well.

Eye examination can also find diseases, such as glaucoma, that have no symptoms. It is very important to recognize the disease early, when the disease is easier to treat.

Depending on your eye health needs, you can see one of two types of doctors:

  • An ophthalmologist is a doctor who specializes in eye care. They can provide eye care in general, treat eye diseases, and perform eye surgery.
  • Optometrists have 4 years of specialized training after graduation. They provide general eye care and treat the most common eye diseases. But don’t do eye surgery.

Comprehensive eye examinations can include:

  • Consult about personal and family medical history
  • A vision test to see if you are farsighted, farsighted, have astigmatism (curved cornea that blurs the view), or presbyopia (age-related vision changes)
  • Test to see how well your eyes are functioning
  • Eye and optic nerve pressure tests to check for glaucoma
  • External and microscopic examination of the eye before and after dilation.

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