Funny pistachios
Not only is it a familiar snack, pistachios are also a good source of nutrients for the eyes. This type of nut contains lutein - a carotenoid that has antioxidant effects, helping to protect the eyes from the effects of blue light.
Lutein and zeaxanthin are associated with reducing the risk of cataracts and slowing down the progression of macular degeneration due to age - the leading cause of vision loss in the elderly. You can use pistachios directly, sprinkle on yogurt, salad or grind them into powder for fish and chicken.
Sweet potato
Sweet potatoes are a rich source of vitamin A - an essential nutrient for visual function. Vitamin A helps maintain eye moisture, supports visual pigmentation and prevents night blindness. Vitamin A deficiency can cause dry eyes and reduce vision in low light conditions.
Sweet potatoes can be grilled whole, cut into crispy grilled pieces, mashed into side dishes or added to salads and cereals.
Spinach
Spinach is rich in lutein and zeaxanthin - carotenoids accumulated at the golden spot of the retina, the area responsible for clear vision. These compounds act as antioxidants and natural blue light filters, helping to reduce oxidative stress and protect the retina in the long run.
You can add spinach to smoothies, eggs, salads or stir-fry with garlic and olive oil.
Eggs
Egg yolks are a source of lutein and zeaxanthin. Because these substances are fat-soluble and egg yolks contain natural fats, the body can absorb and use them effectively to support retinal and macular health.
Eggs can be processed diversely such as boiled, fried, blanched or served with salads, sandwiches.
