Raw vegetables dipped in tahini and ginger sauce
tahini sauce combined with turmeric and ginger not only brings delicious flavor but also provides healthy fats that help maximize the absorption of carotenoids such as lutein and zeaxanthin from vegetables.
Vegetables such as carrots, bell peppers, and broccoli are rich in vitamins C and E, which help protect the retina from oxidative stress and reduce the risk of eye diseases such as macular degeneration and cataracts.
laughing chestnuts
Consuming about 2 ounces (about 56 grams) of laughing tea seeds per day can improve yellow spot pigment density, helping to protect the eyes from harmful blue light and reduce the risk of age-related macular degeneration.
Cantaloupe
Cantaloupe contains high levels of beta-carotene, lutein and zeaxanthin - powerful antioxidants that help prevent dry eyes and macular degeneration.
With 91% water, melon also helps keep the eyes and body moist.
Boiled eggs
Egg yolks are an easy source of lutein and zeaxanthin, along with vitamin A and zinc, which are important nutrients for vision and retina health. Eggs also contain high-quality protein, which supports eye cell regeneration.
Green leafy vegetable and orange fruit smoothie
Combine leafy greens such as spinach or kale with orange fruits such as mango or orange to create a smoothie rich in lutein, zeaxanthin and vitamin C.
Adding a little olive oil or butter helps increase the absorption of fat-soluble nutrients.
Notes when using snacks for healthy eyes
Add the above dishes to your daily snack to provide regular eye nutrients.
Incorporate healthy fats: Use olive oil, avocado or nuts to increase the absorption of fat-soluble vitamins such as A, D, E, K.
Limit sugar and salt: Avoid adding sugar or salt to dishes to avoid increasing the burden on the body and eyes.
