Daily work, road dust pollution….makes our eyes gradually hurt, especially for those who often have to work with computers. The following article summarizes the best eye-enhancing and eye-enhancing foods that you can easily add to your daily nutritional menu. Let’s see what to eat to have healthier eyes!
Surely you are often working, studying or entertaining on smartphones, televisions, computers, causing your eyes to show signs of impaired vision, affecting your ability to see far, hindering in daily activities. To improve this, readers should have a mode of work, exercise for the eyes along with the combination of the following vision-boosting foods to help keep the eyes healthy and reduce the risk of diseases. nearsightedness, farsightedness or refraction.
* Animal foods rich in vitamins help to nourish the eyes.
* Animal liver is a food supplement for the eyes, helping to make the eyes brighter.
Animal liver is a nutritious food with a high content of vitamins A, B, D, Folic Acid, Nicotinic Acid and high protein to help protect the cornea, protect the eyes from ultraviolet light, and support development. sight. The amount of vitamin A in animal liver is much higher than in milk, eggs, meat and fish.
In 100g of chicken liver, there are 6,960mcg of vitamin A, 6,000mcg of vitamin A in pig liver, 5,000mcg of vitamin A in beef liver.
Dishes made from liver such as steaming, stir-frying, boiling medium-cooked, cooking soup… are very good for people with anemia, poor eyesight.
* Eat salmon to enhance eyesight.
Salmon is rich in Omega-3 fatty acids and a series of vitamins D, B6, B12, A that help prevent eye diseases such as dry eyes and macular degeneration, creating a shield for the eyes from ultraviolet rays from the sun. .
In 100g of salmon, there are 2.3g – 2.6g of long chain Omega-3 fatty acids.
There are many ways to prepare dishes from salmon to help improve eyesight, but usually people often cook hot pot, stewed vegetables and fruits, the most attractive fried salmon is Japanese-style sushi…
* Plant foods rich in vitamins help improve eyesight.
* Spinach (spinach) .
Spinach is also known as spinach or spinach. Spinach is rich in Beta-Caroten, which converts into vitamin A in the body.
In 100g spinach has 469mcg vitamin A.
In order for the body to absorb Beta-Carotene nutrients in spinach and convert it into vitamin A in the body, it is best to squeeze spinach to drink water every morning before breakfast.
* Carrot is a food that strengthens eyesight and nourishes the eyes.
Carrots contain a lot of vitamin A, Lutein helps promote corneal health, increases the density of pigment in the retina, protects the cells in the eye to help bright eyes.
In 100g of fresh carrots contains 88g of water, 43mg of calcium, 0.06mg of vitamin B1, 0.06mg of vitamin B2, 0.4mg of vitamin PP, 0.8mg of vitamin C and from 1 to 9mg of vitamin A.
Carrots can be eaten raw, but the body absorbs them best when they are cooked. Note, eating too much and often fresh carrots causes yellow eyes, yellow skin, loss of appetite.
* Blueberry .
Blueberries contain anthocyanins – the main antioxidant, anti-inflammatory, stabilizing collagen, preventing artery blockage and providing oxygen to the retina.
There are more than 15 different anthocyanins found in blueberries.
Blueberries are an imported fruit that is loved by many people thanks to their delicious and nutritious taste. To eat blueberries properly, you should only eat 100-150g of blueberries for 1 day to receive many benefits to enhance vision and eye health.
* Yam .
Just like carrots, sweet potatoes contain a good amount of vitamin A, an essential eye nutrient. Vitamin A improves vision and also prevents cataracts, macular degeneration and glaucoma. Vitamin A also curbs dry eyes and protects the eyes from bacterial and viral infections.
In 100g sweet potato contains up to 19,218 IU equivalent to 384% of vitamin A.
Sweet potatoes come in about 400 different varieties and can be prepared in a variety of ways such as baking, frying, or boiling.
* Chili .
All red, green, yellow, purple peppers are one of the rich sources of vitamins A and C, vitamin B6, Lutein, Zeaxanthin, Beta-Carotene and Lycopene that help maintain vision, protect eyes against cataracts crystals.
In 100g of hot peppers containing up to 952 IU of vitamin A, 100g of chopped red bell peppers can provide 147μg of vitamin A, meeting about 30% of the recommended daily vitamin A requirement.
Hot chili is a spice so it cannot be abused, eating too much chili will cause many harms to the body such as throat cancer, stomach ulcers, nerve damage, increased blood pressure. Stir-fry or roast bell peppers to add vitamin A to the body.
Add walnuts to your daily menu to improve eyesight
Walnuts are rich in plant-based Omega-3s, which play an important role in promoting overall eye health.
Omega 3 content in 28g of walnuts contains 2542mg of Omega 3.
Walnuts after shelling can be eaten immediately, if you don’t like it, you can gently spin it in the microwave, when eating walnuts, it has a very fragrant and fleshy taste.
* Butter .
A nutritious fruit, loved by many people like avocado, is also very good for the eyes.
When processing avocados, readers should note that they should keep and process the dark green flesh because that’s where the most nutrients are. Smoothies or avocado salads are two of the simplest and easiest dishes to make from avocados.
* Broccoli is a food that enhances eyesight, tonics eyes.
Broccoli contains an abundant amount of vitamin B2. Vitamin B2 deficiency can make the eyes sensitive to light, which can cause inflammation, blurred vision, and eye fatigue.
In 100g of broccoli contains 100mcg of vitamin B2.
For maximum nutritional benefits, eat broccoli raw in a salad dressing or in a smoothie.
* Strawberry .
Strawberries are also a food that enhances eyesight, tonics eyes. Strawberries contain a good amount of vitamin C that helps prevent eye problems like dry eyes, macular degeneration and refractive problems.
Adding 100g of strawberries will give you 98mg of vitamin C.
With strawberries you can eat directly or prepare strawberry salad, smoothies, yogurt, jam,….