Fatty fish such as salmon, mackerel, and herring have long been known as rich sources of omega-3 fatty acids, especially DHA and EPA - important nutrients that help protect and improve eye health.
To maximize this benefit in reducing dry and tired eyes for family members, especially those who regularly use phones and computers, housewives should pay attention to the cooking method.
Steaming or boiling methods are the optimal choice that housewives should prioritize. When steaming fish, essential nutrients are retained almost completely because they are not directly exposed to too high temperatures or grease.
Steamed fish with ginger or lemongrass not only helps to reduce fishy smell but also enhances blood circulation, supporting reducing eye strain due to working in front of the screen for a long time. Similarly, housewives can simply boil fish with a little seasoning to help retain the good fat structure, avoiding it being transformed into harmful substances.
In addition, in family meals on weekends, housewives can choose to process fish by baking it in foil. When wrapping fish in foil and baking it at a moderate temperature, omega-3 is less biodegradable than frying. It can be combined with vegetables such as carrots, zucchini or tomatoes to supplement vitamin A and substances that help improve vision and effectively reduce dry eyes.
Conversely, frying in oil or processing at too high a temperature is a method that housewives should not use. Because this process can oxidize fatty acids, reduce nutritional value and even create inflammatory compounds, negatively affecting eye health. Using too many spicy and salty spices can also cause dehydration, thereby making dry eyes more serious.
Another noteworthy point is that fatty fish should be combined with a balanced diet and drink enough water. Fish soup, fish porridge or fish salad are all gentle, easy-to-digest choices, and also support providing moisture for the body and eyes.
When housewives process fatty fish properly, it will not only help maintain nutritional value but also maximize its effect in reducing dry eyes and eye strain. Choosing a healthy cooking method is the key to protecting vision in modern life.
