- Pumpkin seeds: One of the most zinc-rich nuts, with 7.99 mg of zinc per 100g (according to data from the United States Department of Agriculture - USDA).
Research from the American Journal of Ophthalmology (AAO) shows that zinc helps maintain retina function and slows down the deterioration of yellow spot in the elderly.
Eye benefits: Improve night vision, help improve vision in low light conditions. Reduces the risk of cataracts, thanks to the antioxidant properties of zinc and vitamin E.
Prevent age-related macular degeneration (AMD).
How to use: Eat dried roasted pumpkin seeds as a snack. Combine with yogurt or salad to increase zinc absorption.
- Cashews: Contains 5.78 mg of zinc/100g, which helps protect the cornea and prevent eye diseases.
According to research from the American Dietetic Association (AND), zinc in cashews helps increase melanin production, protecting the eyes from UV rays and blue light from computer screens.
Eye benefits: Prevent dry eyes, improve cornea moisture.
Strengthen eye protection against the harmful effects of blue light.
Support eye recovery after stressful work.
You should eat salted or unsalted roasted cashews.
Blend the nut milk to drink in the morning.
- Flaxseeds: Not only are they rich in zinc (4.34 mg/100g) but also contain omega-3 and lignans, which help protect the eyes from inflammation and dry eyes.
According to the US Centers for Disease Control and Prevention (CDC), flaxseed supplementation helps reduce conjunctivitis and protect the retina from oxidation.
Eye benefits: Reduces the risk of conjunctivitis and eye pain.
Maintain eye moisture, limit dry eyes due to screen contact.
Providing zinc helps prevent age-related vision loss.
Add flaxseeds to smoothies, yogurt or morning cereals.
Use flaxseed oil to mix salad.
- Walnuts: Contains 3.09 mg of zinc/100g and high content of antioxidants such as polyphenols and vitamin E, which help protect the retina and slow down eye aging.
According to research from the American Journal of Clinical Nutrition (AJCN), a diet rich in walnuts helps improve blood circulation to the eyes, reducing the risk of macular degeneration.
Eye benefits: Reduces eye strain, improves blood circulation to the retina.
Prevent the formation of cataracts.
Protect eye cells from the harmful effects of free radicals.
How to use:
Eat directly as a snack.
Add to salads, yogurt or make walnut butter.
Zinc is an essential mineral that helps maintain healthy eyes. Zinc plays an important role in protecting the retina, reducing the risk of macular degeneration and preventing eye diseases.
Zinc deficiency can lead to reduced vision, dry eyes and eye strain, especially when exposed to a lot of computer screens. One of the natural ways to supplement zinc is to eat the above mineral-rich nuts.
