Carrots are a great source of important vitamins and minerals. A half-cup can give you up to: 73% of your daily requirement of vitamin A
The general common belief is that vision loss is the inevitable outcome of aging .
However, a study by the National Eye Institute in the United States found that a healthy diet is very important for eye health, a healthy lifestyle can significantly reduce the risk of eye problems.
Studies have found that :
- vitamin A
- vitamin C
- omega-3 fatty acids,
as well as flavin and zeaxanthin are extremely important for eye health.
Diet Rich in Vitamin A
Regular intake of foods rich in these nutrients can enhance and protect vision,
- prevent myopia and cataracts
and reduce the risk of eye problems by 20 to 30 percent.
1, Vitamin A
Vitamin A is an important raw material for the light-sensitive substances in visual cells, which can protects the eyes and maintains good vision,
The food with the most vitamin A is the liver of animals, such as:
- lamb liver
- chicken liver
- pig liver
- duck liver
- beef liver .
In addition, eggs and carrots are also rich in vitamin A.
Vitamin C is also an important nutrient for the eye
Foods with the most vitamin C are mainly various vegetables and fruits, such as:
Fruits and Vegetables Rich in Vitamin C
Studies have shown that if omega-3 fatty acid intake is insufficient, the retina may gradually degenerate.
3.Omega-3 Fatty Acids -
Omega-3 fatty acids are mainly found in deep-sea fish such as :
Best Omega -3 Foods
Phyto- chemicals are good for eye and eye vision.
4 Lutein and Zeaxanthin
Foods rich in lutein and zeaxanthin include:
Best Food for Healthy Eyes
Eating sweet potato leaves can supplement all the nutrients the body needs.
Sweet potato leaves are rich in :
- dietary fiber
- vitamin A
- vitamin C
- vitamin E
- B vitamins
and minerals such as:
Sweet Potato Leaves Salad Recipe By Debbie-Cookpad
The carotene content of sweet potato leaves is even 3 times higher than that of carrots
Carotene is a natural antioxidant, which :
- removes harmful free radicals,
- protects cells
- delays the body's aging process.
The vitamin A content of sweet potato leaves is much higher than most vegetables
Vitamin A can :
- protect and enhance eyesight
- prevent night blindness and vision loss,
- help treat a variety of eye diseases.
sweet potato leaves contain a lot of dietary fiber.
- Dietary fiber can :
- accelerate gastrointestinal motility
- enhance metabolism
- eliminate toxins and garbage
and is very beneficial to health.
Sweet Potato Leaves
Carrots are rich in β-carotene, which is good for eye health.
Recently, the Harvard Global Health Institute published an article and explained:
“Carrots are one of several vegetables that are good for the eyes and can be part of a diet plan to maintain healthy eyesight.
- Beta-carotene is a fat-soluble pigment and a natural pigment that nourishes the eyes.
After entering the body, β-carotene is stored in fat and liver.
When the body needs it, β-carotene is converted into vitamin A by enzymes.
Carrots can be eaten raw, but cooked carrots are more nutritious than raw carrots.
Carrots are rich in beta- carotene,
and a medium-sized carrot contains about 4.5 mg of carotene.
- When you eat raw carrots, the body's absorption rate of carotene is only about 10%.
- When you eat Cooked or fried carrots, the absorption rate of carotene can reach more than 90%.
Since carotene is a fat-soluble vitamin, adding edible oil can increase the bioavailability of carotene.
- After carotene enters the body, about 50% will be converted into vitamin A under the action of enzymes.
Vitamin A can :
- enhance and protect vision
- maintain normal visual function
Carotene is converted into vitamin A in liver. Vitamin A is transformed in the retina, to rhodopsin , a Purple pigment necessary for night vision.
Beta- carotene has also been shown to protect against :
- macular degeneration
- senile cataracts.
Vitamin A is closely related to eye health.
It is an indispensable trace element for enhancing eyesight and maintaining eye health.
There are also some vegetables and fruits that contain β-carotene. Generally, vegetables and fruits containing β-carotene are:
Vegetables and fruits rich in β-carotene include:
- sweet peppers
Beta- Carotene Supplements for Vision
Eating raw bitter gourd can maximize the absorption of vitamin C in bitter gourd.
Bitter gourd is rich in:
- vitamin C, 100 grams of bitter gourd contains 60 mg of vitamin C.
Vitamin C will be lost during heating. Cooking for 20 to 30 minutes will lose 30% to 50% of vitamin C.
Raw bitter gourd has the effects of :
- clearing away heat and detoxification
- invigorating the kidney and spleen
- nourishing the liver
- improving eyesight.
Bitter Gourd is Beneficial to the Health of Your Eyes
Lutein and zeaxanthin are the predominant Carotenoids in corn
accounting for approximately 70% of carotinoid content of the human retina ( light–Senstive inner Surface of the eye) where they protect against oxidative damage caused by blue light.
- High levels of these carotenoids in the blood are strongly linked with reduced risk of both macular degeneration and cataracts.
Grilled Corn on The Cob With Chilli
Macular degeneration is the leading cause of vision loss in older adults
- 3 or more servings of kiwi fruit per day is proved to decrease macular degeneration by 36%.
- This is thought to be associated with the kiwi’s high levels of lutien and zeaxanthin-both of which are natural chemicals found in the human eye.
Kiwi Recipes - All recipes
Spinach is a rich source of riboflavin and thiamine as well as pigments like:
- beta carotene
Spinach is thus very good for the maintenance of :
- healthy eyes
- cardiovascular system
- nervous system.
Betacarotene and lutein in spinach help maintain healthy eyes and prevent the occurrence of eye disorders like:
- itchy eyes
- dry eyes
Lutein is also a powerful antioxidant that help prevent cataract .
Lutein and Xanthene also help prevent macular degeneration caused by ageing .
Spinach Leaves are Beneficial to the Health of Your Eyes
Papaya is good for your eyes due to the presence of antioxidents like:
It also contains carotenoids:
that provide protection against high energy blue light that can damage the retina of your eyes.
They also protect against developing :
and other chronic eye diseases .
Papaya is very Rich in Nutrients Needed for the Health of Your Eyes
Amla helps to improve and preserve the eyesight
Alma is rich in Vitamin C thus helps you attain a better vision .
Vitamin rich berry :
- strengths the the eye muscles .
- prevents cataract
Amla powerfully inhibits the free radicals, which are one of the sources of cataract