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millions of people suffering from macular degeneration (macular degeneration) and cataracts. It's important to eat foods that are good for your eyes. When the vascular eye, eye requires foods low in saturated fat and trans fat to keep blood vessels healthy eyes.Numerous studies show that protecting the eyes starts with eating healthy foods. Foods rich in lutein, omega-3 fatty acids, vitamin C, vitamin E, zinc, and antioxidants help prevent most of the problems associated with visual abilities in the elderly including macular degeneration and cataracts.
Here are the best foods to keep your eyes healthy:
1. Carrots
Naturally, carrots are in the top list of the best food for eye health. Carrots are an excellent source of vitamin A and beta-carotene which improve overall eye health. In addition, carrots are rich in fiber and potassium (potassium) are also good for eye health. Potassium helps maintain proper fluid balance in the body, and fiber to help keep your digestive system efficiently. Carrots are also high falcarinol, a substance that can slow the growth of cancer cells.
2. Salmon
Oil salmon, sardines, herring, mackerel, and halibut are an excellent source of omega-3 fatty acids are important for eye health. Eating salmon regularly reduce the risks of macular degeneration by 38% and helps treat dry eye disease. Salmon is also the best source of vitamin D which helps improve eye health, heart health, and play an important role in the growth of healthy bones. Omega-3 fatty acids in salmon also helps reduce inflammation, lower cholesterol, and prevent disease and Alzheimer's slow. It is advisable to eat salmon at least twice a week.
3. Green vegetables
Kale, spinach, turnip greens, mustard greens, and other green vegetables contain two powerful antioxidants that zeaxanthin and lutein which is stored in the macula. The macula is a small part of the retina which acts as a very natural sunscreen, protecting your eyes from harmful rays. The antioxidants in green vegetables absorb blue light which is very harmful to the retina. In addition, it can detect better contrast and improve eyesight. Many studies have found that zeaxanthin and lutein reduce the risk of chronic eye diseases such as cataracts and age-related macular degeneration.
4. Corn
One
of the most delicious vegetables and versatile is a rich yellow corn
will zeaxanthin and lutein, a powerful antioxidant that is good for the
eyes. Half a cup of cooked corn contains 1.8 grams of pigment. Eating corn regularly lowers the risk of cataracts and help prevent the loss of the yellow pigment in the eye. Corn is also enriched with vitamin C, vitamin B5 (pantothenic acid), vitamin B1 (thiamin) and folate. In
addition, corn is a fantastic source of magnesium, phosphorus, iron,
copper, manganese, zinc, and antioxidants that help the body fight
cancer-causing free radicals. Due to the high content of fiber, corn helps prevent hemorrhoids,
lower the risk of colon cancer, diabetes, heart problems, and help you
lose weight.
5. Olive oil
A big reason why olive oil is very beneficial for the eyes is to help the body absorb nutrients from other foods. So, olive oil is more than just mix your salad to absorb nutrients from tomatoes and green vegetables or cooking ingredient sweet potatoes and meat. Research shows that a diet low in saturated fats and trans fats can help prevent diseases of the retina. Olive oil is naturally cholesterol-free, carbohydrate, and sodium, but high in vitamin E - 100 grams of fresh olive oil provides 96% of alpha-tocopherol - than the recommended amount of daily needs. In addition, rich in vitamin K - 100 grams of extra virgin olive oil naturally provide 50% - of the recommended daily intake. Vitamin K is essential for preventing heart disease, build strong bones, and maintain eye health.
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