Some nutrients, such as vitamin A, E and omega-3, are essential for maintaining eye health and preventing diseases and vision problems such as dry eye, glaucoma and macular degeneration. In addition, daily eye care is also very important, and these nutrients can be found in foods such as carrots, squash, papaya, saltwater fish and nuts, which should be consumed daily to protect the eyes and prevent other diseases that can affect vision such as diabetes and high blood pressure.
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Here are 5 foods that protect the health of your eyes.
1. Carrot
Carrots and other orange foods, such as papaya and pumpkin, are rich in vitamin A and beta-carotene, nutrients that act as important antioxidants that protect the retina from the eyes and still maintain healthy skin.
Vitamin A deficiency in the body can cause the so-called night blindness, which is the decrease of vision in places with less light, especially at night.
2. Fish and linseed oil
Flaxseed oil and salty fish, such as salmon, sardines, mackerel, trout and tuna, are rich in omega-3 fat that helps prevent problems such as Dry Eye Syndrome, which causes redness and irritation of the eyes.
In addition, omega-3 improves blood circulation by increasing the amount of oxygen and nutrients sent to the eye cells.
3 eggs
The egg yolks are rich in lutein and zeaxanthin, nutrients with strong antioxidant power and that act to prevent macular degeneration, a disease that can lead to blindness by preserving the small blood vessels that irrigate the eyes.
However, because they are high in cholesterol, you should limit the consumption of a maximum of 1 egg per day, and you can increase this amount only according to your doctor or nutritionist. See more in Eating egg daily is bad for your health?
4. Cabbage
Cabbage and other green vegetables such as broccoli and spinach are also rich in lutein and zeaxanthin, which improves brightness perception and facilitates distance vision, and contains folic acid, a mineral that stimulates blood production and prevents anemia, increasing the amount of oxygen received by the cells of the eyes.
5. Garlic and onion
Seasonings such as garlic and onions improve blood circulation and help control cholesterol, increasing the amount of blood that irrigates the eyes and preventing high blood pressure and diabetes, which can lead to complications such as glaucoma and cataracts.
In addition to these seasonings, other foods like ginger, beetroot and orange also work by fighting poor circulation and helping to control the pressure.
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