Workers who have a lot of time working with their eyes, such as office workers, computer users, phone users, tailors, etc., should eat sweet potatoes properly to be able to promote the vision protection effect of this root.
Sweet potatoes contain high levels of vitamin A, especially in orange-fleshed and yellow-fleshed sweet potatoes. This is an essential medium for the retina, helping the eyes adapt better to low light, reducing the risk of dry eyes and eye strain.
For people who work a lot with their eyes, regularly supplementing sweet potatoes helps maintain cornea moisture and limit early vision loss. However, to help the body absorb the precursor vitamin A well, sweet potatoes should be processed rather than eaten raw, because the temperature helps break down cell walls, releasing nutrients that are easier to absorb.
In addition, sweet potatoes contain vitamin C and vitamin E, two important antioxidants that help protect the eyes from the harmful effects of blue light from electronic screens.
To maximize this benefit, sweet potatoes should be eaten with a small amount of healthy fats such as olive oil, avocado or nuts. Fat helps increase the absorption of oil-soluble vitamins, thereby improving the effectiveness of eye cell protection.
Good time to eat sweet potatoes for eye health
The way to eat sweet potatoes also needs to be suitable for the time of day. People who work with many eyes should eat sweet potatoes for breakfast or lunch, when the body needs a lot of energy and a strong metabolism.
Avoid eating sweet potatoes late at night, because the high starch and fiber content can cause bloating, affect sleep, and indirectly make the eyes more tired the next day.
It is important to note that sweet potatoes should not be overused as the only food source for the eyes. Eating too much can cause excess beta-carotene, leading to mild jaundice. Instead, sweet potatoes should be combined with other eye-healthy foods such as carrots, fatty fish, eggs and dark green vegetables.
