Here are 3 dishes that are highly appreciated by international experts on eye health:
1. Pan-fried salmon - rich in Omega-3 to protect the retina
Salmon is a rich source of Omega-3 fatty acids, which help prevent dry eyes and reduce the risk of age-related macular degeneration (AMD). According to Healthline, Omega-3 also supports blood circulation to the retina, maintaining visual function. You should eat 2-3 meals of fatty fish such as salmon, sardines or mackerel per week.
2. Carrot and egg salad - increases vitamin A and lutein
Carrots are famous for being rich in beta-carotene - a precursor to vitamin A that helps prevent dry eyes and improve the ability to see in the dark. Meanwhile, egg yolks are rich in lutein and zeaxanthin - pigments that protect the eyes from blue light from electronic screens. Combining raw carrots, boiled eggs and a little olive oil is a salad that is both delicious and good for the eyes.
3. Sauteed spinach with garlic - add lutein and antioxidants
Spinach is rich in lutein, vitamin C and antioxidants flavonoids. These substances help fight free radical damage a factor that causes eye aging. Eating spinach regularly is not only good for the eyes but also improves overall health. Stir-fry the vegetables with garlic and olive oil to increase the absorption of nutrients.
Note:
Limit salty foods and fried foods because they can easily cause high blood pressure - affecting blood vessels that nourish the eyes.
Drinking enough water and getting enough sleep also helps your eyes rest, reduce dry eyes and fatigue.
