Carrots
Carrots are rich in beta-carotene, a precursor to vitamin A, which helps maintain retina health and improve vision in the dark. According to the National Eye Institute (NEI), vitamin A deficiency can lead to chickenpox and increase the risk of coronary heart disease.
People who supplement beta-carotene have a 25% lower risk of macular degeneration than those who do not supplement.
Carrots should be eaten raw, made into juice or processed into soup.
Combine carrots with fat (such as olive oil) to increase beta-carotene absorption.
Spinach
Spinach is a source of lutein and zeaxanthin, two antioxidants that help filter harmful blue light and protect the eyes from yellowing. According to the American Dialysis Association (AAO), these nutrients help reduce the risk of cataracts and age-related macular degenerative disease.
A study in the British Journal of Detoxification (BJO) shows that people who consume a lot of lutein and zeaxanthin have a 43% lower risk of yellow spot degradation.
How to use: Stir-fry with olive oil or smoothie to increase absorption.
Combine with eggs to optimize eye protection.
Red bell
Red bell peppers contain high levels of vitamin C, which help improve blood vessel health in the eyes and prevent cataracts.
According to the National Institute of Nutrition (NIN), vitamin C is a powerful antioxidant that helps protect glass from the harmful effects of free radicals.
Research from the American Journal of Detoxification (AJO) shows that people with diets rich in vitamin C have a 30% lower rate of cataracts than those who consume less vitamin C.
Eat raw in salads or lightly stir-fried to retain vitamin C.
Use as an ingredient for vegetable juices or smoothies.
Sweet potatoes
Sweet potatoes are rich in beta-carotene, similar to carrots, which helps maintain good vision and protect the cornea. In addition, sweet potatoes also contain vitamin E, an antioxidant that helps prevent eye cell damage caused by oxidative stress.
According to research in the Journal of Nutrition & Metabolism (JNM), vitamin A and E supplementation can help reduce the risk of age-related macular degeneration.
How to use: Boil or grill the skin to maximize nutrients.
Use sweet potatoes as an ingredient in soups or congee.
Broccoli
Broccoli contains lutein, zeaxanthin and sulforaphane, which help protect retina cells from damage caused by UV rays and blue light from electronic devices.
According to the International Journal of Marriage Journal (IOVS), sulforaphane has the effect of enhancing retina resistance, helping to reduce the risk of macular degeneration.
Can be steamed or lightly boiled to retain the most antioxidants.
Stir-fry with olive oil or garlic to enhance the flavor.
Corn
Corn contains zeaxanthin, an important nutrient that helps protect the retina and reduce the risk of eye diseases caused by aging. Zeaxanthin helps increase the ability to absorb beneficial light, reducing the risk of retina damage.
A diet rich in zeaxanthin helps improve eyesight in older adults and reduce the risk of yellow spot disease by 41%.
Can be steamed or boiled to retain nutrients. Use in salads, soups or congee to enhance the flavor.
