The best food for eyes

A healthy diet can provide vital nutrients to eyes. We all know that vitamin A is very important for sight. If we lack vitamin A, we may will surfer from night blindness. In the study of age related eye diseases, major clinical studies which is sponsored by the National Eye institute find that vitamin C, vitamin E, carotene and lutein may also help reduce the risk of age-related macular degeneration, which is also the main cause of blindness in the elderly.

Other studies also suggest that Omega-3 fatty acids may also help prevent retinal degeneration and help reduce eye dryness and other symptoms.

In those studies, the researchers used a large number of nutrients. These nutrients are also can be taken in our daily diet. Today, I’ll tell you that a few foods that are rich in one or more eye protection ingredient.

Carrot

Carrots can provide vitamin A. Vitamin A is important for vision because it has a necessary element of rhodopsin. Rhodopsin is protein that absorb light in retina. Vitamin A is also very important for corneal normal function around eyes.

Carrots are also rich in potassium and fiber, and the heat is low which almost has no fat. Cutting them as salad or as dishes are a good choice.

Strawberry

Strawberry is rich in vitamin E. It can prevent eye diseases caused by age, and maintain eye connective tissue and vascular health.

In addition, strawberries are also rich in folic acid, fiber and plant elements. Fresh strawberries, or coated with cream and chopped nuts are good for our health. You can also add it to yogurt.

Sweet Potato

Sweet potatoes are rich in vitamin A, beta carotene, potassium and fiber. Like carrots, sweet potatoes are good for eyes. You can search on google to understand more nutrition about it. Sweet potato in the main meal is also very suitable for starter. Even if you are a picky eaters, you can also obtain all the nutrients in the sweet potatoes.

You can add a little olive oil and roast sweet potato, or cover with a layer of baked beans, onions, cooked spinach or nuts to eat together. Of course, you can fry sweet potato strips and dip them with honey.

Spinach

Spinach is good for the eyes because it contains lutein, which is related with vitamin A. Studies shows that green vegetables, which are rich in lutein and may reduce the risk of macular degeneration.

Spinach is also rich in iron, vitamin K and folic acid and its calorie is low. You can make a salad, or eat it in a sandwich. The cooked spinach can also be used as dishes that are very delicious.

Salmon

Omega-3 fatty acid content is high in salmon and is higher than any other fish or seafood. Omega-3 fatty acids are helpful for eyes and vision. Studies shows that people who regularly take high levels of fatty acids are less likely to suffer from dry eye. You can eat roasted salmon for dinner or cut it for salad. It is also very common in sushi!