Apart from vitamin A, there are actually other nutrients that affect eye health, including vitamins C, E, zinc, lutein, and omega-3 fatty acids. These various nutrients can minimize the risk of decreasing vision as you get older, as well as the risk of cataracts.
Carrots are widely known to have benefits for eye health. However, there are actually many types of foods that provide vitamins for the eyes, apart from these orange vegetables.
Various Foods Containing Vitamins for the Eyes
In order to maintain eye health, here are some types of foods that you can consume because they provide nutrients and vitamins for healthy eyes:
Pumpkin and sweet potatoes
Like carrots, yellow and orange fruits and vegetables contain beta carotene which the body converts into vitamin A. This vitamin will prevent night blindness which causes difficulty seeing clearly before and throughout the night. You can eat a bowl of pumpkin soup or roasted sweet potato as a snack or add to your daily menu.
Spinach and various types of green vegetables
Green vegetables contain lutein and zeaxanthin as antioxidants, which studies have shown to reduce the risk of cataracts and decreased vision. Antioxidants will also absorb harmful things that affect the eyes, such as sun exposure, air pollution and cigarette smoke. Apart from spinach, this content can also be obtained from various types of green vegetables, such as broccoli or cabbage.
Tuna, salmon and sardines
These sea fish are rich in DHA type fatty acids. A researcher says, a lack of DHA is at risk of causing dry eye syndrome. In addition, these fatty acids are also able to protect the eyes from inflammation and help eye performance. To get the benefits, it is enough to consume the sea fish twice per week.
Crab and oysters
These two types of foods that are considered as sources of vitamins for the eye have a high zinc content, which will help the retina work optimally. Simply consuming two oysters, it will meet the needs of zinc for one day.
Oranges, strawberries and various kinds of berries
Oranges and berries are rich in vitamin C as an antioxidant, which can reduce the risk of macular degeneration and cataracts. One serving bowl of strawberries or oranges per day can provide you with daily vitamin C needs. If you want an alternative, you can eat papaya or other types of citrus.
About one handful of almonds per day will meet the daily requirement of vitamin E. This content can slow down macular degeneration which can result in decreased vision. Apart from almonds, other types of nuts and seeds are also rich in vitamin E, such as sunflower seeds or pecans.
Egg yolks contain zinc, lutein and zeaxathin which will help reduce the risk of decreased vision due to aging.
In addition to consuming a variety of foods that have been mentioned above, it is advisable not to smoke, use glasses that protect the eyes from UV rays, and limit the time to stare at a computer screen or gadget, so that vision remains optimal. If necessary, consult your doctor so that he can give you the recommended eye vitamins that suit your needs.