However, the way to eat eggs to achieve optimal eye efficiency is not everyone knows.
According to the National Eye Institute (NEI), lutein and zeaxanthin are two carotenoids that are highly concentrated at peak times, the retina central region is responsible for sharp vision.
These compounds have the ability to absorb blue light, neutralize free radicals and reduce the risk of age-related macular degeneration (AMD).
Chicken eggs, especially yolks, are one of the highest sources of lutein and zeaxanthin, which are easier to absorb than green vegetables.
A study published in the American Journal of Clinical Nutrition showed that people who ate 1 egg a day for 5 weeks had significantly increased blood lutein and zeaxanthin levels, while improving optic contrast sensitivity.
Eggs are also rich in vitamin A, an important substance that helps maintain cornea health and prevent dry eyes. The World Health Organization (WHO) has emphasized that vitamin A deficiency is the leading cause of blindness that can be prevented in children worldwide.
So how to eat eggs to be good for the eyes?
Eat boiled eggs instead of deep-fried
The way they are prepared directly affects the ability to retain nutrients. Boiled eggs retain almost all of lutein and zeaxanthin, while frying at high temperatures causes a loss of carotenoids and vitamin A. Therefore, boiled or steamed eggs are the optimal choice for eating with the eyes.
Combine eggs with carotenoid-rich vegetables
Eating eggs with green vegetables such as spinach, kale, carrots, pumpkin helps increase the absorption of lutein, zeaxanthin and beta-caroten.
Adding eggs to vegetable salad helps increase carotenoid intake by 3 times compared to eating plain vegetables.
Not giving up the red heart
Many people are concerned about cholesterol in egg yolks. However, according to the American Heart Association, eating 1 egg a day in healthy people does not significantly increase the risk of heart disease.
In contrast, yellowing is where lutein, zeaxanthin and vitamin A are concentrated, so they should not be taken off if you want to satisfy your eyes.
Eat eggs in reasonable amounts
Healthy adults can eat 1 egg/day or 5-7 fruits/week. For people with cardiovascular disease or high blood fat, they should consult a doctor but in general, they can still eat eggs in moderation.
Combine healthy fats
Lutein and zeaxanthin are fat-soluble compounds. Therefore, eating eggs with olive oil, avocado or nuts will help absorb carotenoids more effectively.
How to eat eggs in your daily eye-catching menu:
Breakfast: Boiled eggs with spinach salad, carrots, olive oil.
Lunch: Steamed eggs with pumpkin soup or tomato soup.
Snack dinner: Eggs mixed with butter and green vegetables.
