The basic nutritional needs of our eyes - Medsinglong

Our body needs vitamins, minerals, water, fat, carbohydrates, fiber and protein. Next time you want to eat, ask yourself a simple question: what do I really need for this food?

 

What do we need?

The eye needs a wide variety of elements from the food to get excellent eyesight. The following is the basic nutritional needs of our eyes.

 

 

What to eat?

In order for your eyes to get food, you must eat food that contains all of the basic elements above to keep your eyes working. Let's see what to eat:

 

1.Leafy vegetables

Bitter leaves

Waterleaf

Scented leaves

spinach

Afang leaves

 

2. AVOCADOS (nutrition all-star)

Contains more than 20 vitamins

Green leafy vegetables and avocados are very rich in lutein and zeaxanthin for good eyesight and also prevent cataracts and macular degeneration.

 

3. Fish and seafood (crabs, shrimp, vinca snails)

Cold water fish and seafood rich in Omega-3 fatty acids and selenium may help prevent dry eyes, macular degeneration and even cataracts.

 

4.Egg

Eggs are rich in lutein and vitamin A (to prevent night blindness and dry eyes), promote eye health and function, especially for growing children.

 

5. Meat

Beef contains zinc that helps the body absorb vitamin A and may reduce the risk of senile age-related macular degeneration. Due to the effect of cholesterol, people over the age of 40 should be moderate drinking

 

6.Whole grain

Like brown rice, whole wheat and whole wheat bread and pasta contain vitamin E, zinc and niacin, which helps to promote overall eye health

 

7.Nuts

Nuts like walnuts, almonds, peanuts and cashews are rich in Omega-3 fatty acids and vitamin E for eye health.

 

8. Fruit

Citrus group

Orange

Grapefruit

Lemon and lemon

Berry

Colorful fruit

Tomato

Watermelon

Apple

Bell Pepper

Radish

Papaya (paw paw)

Colorful fruits provide a rich source of pigment and vitamin A in the cells, which is essential for good vision. Citrus fruits are rich sources of vitamin C, reducing the risk of cataracts and macular degeneration

 

9. LEGUMES

Beans

Kidney beans

Soy

Beans provide our bodies with bioflavonoids and zinc, which helps protect the retina, aside from the protein.

 

 

Things to avoid for your eyes

Quitting smoke - Studies have shown that smoking increases the risk of age-related macular degeneration, cataracts, glaucoma, diabetic retinopathy and dry eye syndrome.

Avoid excessive alcohol consumption - heavy drinking has a great impact on our eyes, short-term effects such as blurred vision distortions, eye twitching when one drunk. In the long run, increase the risk of cataract, age-related macular degeneration. It also affects the absorption of vitamins in the liver and most of the vitamins needed to maintain healthy eyes and eyesight.

Reduce fast food - some snacks are fast toxins. Many contain chemical preservatives that alter normal functions. Fat-filled snacks and chips containing monounsaturated fatty acids and polyunsaturated fatty acids have been found to increase the risk of age-related macular degeneration.

Reduce Synthetic Foods and Seasonings - Most synthetic foods are just chemicals that neutralize the body's health. Avoid seasonings that contain MSG (MSG) and cause serious damage to your body and eyes.

Remember, good eyes start with good food!