We often think that our poor eyesight is an inevitable result of aging or eye fatigue. However paying attention to eye health could reduce the risk of eye health weakening due to aging. Recent studies have shown that certain nutrients such as 'Omega-3', 'Lutein', and 'Zeaxanthin' help reduce the risk of this danger. Let us find out which kind of foods contain these specific ingredients.

1. Fish

©Pixabay
©Pixabay

 

Fish is a rich source of Omega-3 fatty acids. Omega-3 fatty acids, enriched in oily fish, are a component of retinal tissue and play an important role in retinal functions along with anti-inflammatory effects. Xerophthalmia, which occurs in many people who spend a lot of time in front of computers, could be prevented effectively by intaking fish.

The fish containing omega-3 righly are as follows: Tuna / Salmon / Trout / Mackerel / Sardines / Anchovies / Herring

2. Blueberry

©pixabay
©pixabay

Blueberries are rich in vitamin A, antioxidants, and amino acids, which help prevent xerophthalmia and night blindness resulted from dry eyes or fatigue.

3. Citrus fruits

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©pixabay

Citrus furits such as oranges, tangerines, and lemons are rich in vitamin C. Like vitamin E, vitamin C can help prevent eye aging.

4. Nuts and beans

©pixabay
©pixabay

Nuts such as walnuts, Brazilian nuts, and peanuts are also rich in omega-3 fatty acids. Nuts also have a lot of vitamin E, which protects vision loss caused by aging.

5. Carrot

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©pixabay

Carrots are very rich in vitamin A and beta-carotene. Beta-carotene is an element which gives carrots orange colors. Vitamin A plays an important role in eyesight as it helps the retina absorb light with protein called rhodopsin.

6. Sweet potatoes

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©pixabay

Like carrots, sweet potatoes are rich in beta-carotene and are also a good source of antioxidant vitamin E.

7. Beef

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©pixabay

Beef is rich in zinc, which is related to long-term eye health. Zinc slows down amblyopia due to aging. Our eyes contain a high level of zinc, especially in the vascular tissues around the retina.

8. Eggs

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©pixabay

Eggs are an excellent source of lutein and zeaxanthin. They can reduce the risk of deteriorating eyesight resulting from aging and also contain vitamins C, E, and zinc.

9. Leafy green vegetables

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©pixabay

Leafy green vegetables are rich in lutein and zeaxanthin, and are also a source of vitamin C that is good for the eyes. Well-known leafy green vegetables are as follows: Spinach / Kale / Collard

10. Water

©wkipedia
©wkipedia

We can't leave out the water. As many would be aware, drinking enough water can prevent dehydration and reduce symptoms of erophthalmia.

Lastly in addtion to the suggested foods above, it would be more effective and beneficial if you could reduce bad habits of using a smartphone late at night.

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