Kale is one of the most nutritious green vegetables, especially beneficial for eye health. Thanks to its high content of antioxidants such as lutein, zeaxanthin, vitamins A, C and E, kale helps protect the eyes from the harmful effects of blue light and slows down the aging process of vision.
To maximize this benefit, housewives need to process kale properly.
The simplest is that housewives make salads from raw kale. This dish helps keep the maximum amount of heat-sensitive vitamins and antioxidants, especially vitamin C.
When choosing this cooking method, housewives combine kale with olive oil, avocado or nuts to increase absorption capacity. Adding a small amount of healthy fat not only helps the body utilize nutrients well but also makes the dish more delicious.
In addition, housewives can process kale at a moderate temperature to bring many benefits. Stir-frying lightly or stir-frying quickly helps break down vegetable cell walls, making lutein and beta-carotene more easily absorbed than when eaten completely raw.
It is necessary to avoid cooking for too long because high temperatures can lose a part of the vitamins and reduce the nutritional value of kale. Therefore, balancing between eating raw and cooked is a reasonable choice to protect eye health.
In addition to the processing method, the dosage and frequency of use are also very important. The most effective thing is that housewives regularly include dishes made from kale in family meals 3-4 times a week to continuously provide essential nutrients for the eyes, contributing to preventing diseases such as macular degeneration, dry eyes and vision decline due to age.
But housewives should not overuse, especially for people with thyroid problems, because kale containing goitrogens can affect thyroid function if consumed in large quantities and for a long time.
Kale is a precious food for eye health if used properly. Combining a variety of processing methods, eating with healthy fats and maintaining a diet that is moderate will help kale maximize its role in protecting and nourishing bright and healthy eyes.
