Salmon
Salmon is a source of omega-3 EPA and DHA fatty acids, which help improve retina and reduce the risk of dry eye syndrome.
Research from the US National Eye Institute (NEI) shows that adequate omega-3 supplementation helps reduce the risk of age-related macular degeneration by 17%. In addition, a study in the American Journal of Clinical Nutrition found that DHA in salmon helps reduce dry eyes and increase cornea moisture.
Eat 23 salmon meals/week to maximize eye benefits.
It can be processed into pan-fried salmon, grilled or salmon salad.
Oysters
Oysters are the most zinc-rich food in nature, helping to protect the retina and prevent vision loss.
According to research from the American Academy of Ophthalmology (AAO), zinc helps prevent retinal deterioration, especially age-related macular degenerative disease (AMD). People who regularly eat oysters have a 30% lower risk of developing the disease than people with zinc deficiency.
steamed, grilled or eaten raw oysters (for fresh oysters) 1-2 times a week.
Combine with lemon or ginger to increase nutrient absorption.
Tuna
Tuna is also a source of DHA and EPA, which help reduce eye inflammation, protect the retina and prevent dry eyes.
A study in the British Journal of British brands (British Journal of Ophthalmology) shows that people who consume tuna at least once a week are 20% less likely to develop dry eye syndrome than those who do not.
Fresh or canned tuna can be eaten in salads, sushi or grilled.
Choose tuna with low mercury to ensure safety.
Shrimp
Shrimp contains astaxanthin, a powerful antioxidant that helps protect the eyes from UV rays and reduces the risk of cataracts.
According to research from the Food & Function Journal, astaxanthin has the ability to protect retina cells from oxidative damage, helping to maintain healthy vision.
steamed, grilled or stir-fried shrimp should be eaten instead of fried to retain the nutrients.
Combine with green vegetables to increase eye protection.
Sardines
Sardines are not only rich in omega-3, but are also a natural source of vitamin D that helps protect the cornea.
Vitamin D in sardines helps reduce inflammation of the eyes and reduce the risk of macular degeneration due to age.
You can eat canned or fresh, grilled sardines or tomato sauce.
You should eat twice a week to improve eye health.
Coefficient
squash is one of the natural sources of taurine, which helps antioxidate the eyes and prevent retina damage.
Research in the Journal of Nutritional Science shows that taurine helps protect retina cells from damage caused by blue light and UV rays.
Eat steamed, stir-fried or grilled squid, avoid fried squid to reduce the amount of oil that is not good for health.
Combine with foods rich in vitamin A such as carrots to increase eye protection.
