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KẾT LUẬN

Cuốn sách “Eat Your Way to Vision Health” là một hướng dẫn cung cấp cho người đọc những thực phẩm tốt cho sức khỏe của mắt. Sách giới thiệu một danh sách 12 loại thực phẩm mà bạn nên bổ sung vào chế độ ăn hàng ngày để giữ cho thị lực luôn khỏe mạnh. Được kết hợp bởi các chuyên gia dinh dưỡng và y học, cuốn sách này sẽ giúp bạn hiểu rõ hơn về tác động của thực phẩm đến sức khỏe của mắt và cung cấp cách thức chọn lựa và ăn uống hợp lý. Hãy đọc cuốn sách để biết thêm về cách chăm sóc mắt thông qua việc chọn lựa thực phẩm đúng cách!

Doing what you can to protect and maintain your vision health, especially as you age, is important for overall wellness. An easy (and tasty) way to do this is to add more nutritious foods to your diet.

Below is a roundup of some the most nutritious foods for your peepers. 

Read more: Best Places to Buy Glasses Online

Best foods for healthy eyes

Whether you’ve got a family history of vision problems or you’re trying to fight eye strain in your day-to-day life, here are 12 foods to boost eye health.  

Broccoli 

A study promoted by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, can help to remove toxins from your retina. This reduces your risk for age-related macular degeneration, one of the leading causes of vision loss in older adults. Broccoli also contains lutein and zeaxanthin which are also protective for your eyes. Although, note that this study claims that you would have to eat an unreasonable amount of broccoli to really protect against AMD.

Salmon 

Keeping your eyes healthy means keeping them sufficiently hydrated. Some of the best foods for healthy eyes can go a long way. Salmon, for example, contains omega-3 fatty acids. This helps to reduce your risk for dry eye, an uncomfortable condition that gets more common as you age. 

If you’re a woman, it’s more important to eat salmon and other omega-3-containing foods that are good for eye health. People assigned female at birth are twice as likely to develop dry eyes. 

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Kiwi 

Looking for another way to fight against potential sun damage? Turn to kiwi. This fuzzy fruit makes our list of the best foods for healthy eyes because it contains lutein, the AMD-fighting antioxidant I mentioned before, plus zeaxanthin, which helps your eyes filter light. 

Oysters 

While a lot of the other foods that are good for eye health might have come as no surprise, this one could feel like a bit of a curveball. Still, it’s worth getting shucking. Not only do oysters contain omega-3 fatty acids, but they’re also high in zinc. This gives you another potent nutrient if you’re trying to fight AMD. 

Spinach

Take a page from Popeye’s book and eat your spinach. As a great source of all-around nutrients, this leafy green is also one of the best foods for healthy eyes. It’s got loads of lutein, which I’ve already noted is a key component of ocular health. And spinach has zeaxanthin, too. 

To help your body best absorb these antioxidants, you need to eat them with fat. A little spinach salad drizzled with olive oil —  which also has omega-9s and a small amount of omega-3s — gives you an easy way to work the top foods for vision into any meal. 

Eggs 

Eggs serve up just about everything your eyes need, from lutein and zeaxanthin to zinc and vitamin A. In fact, a study from 2019 concluded that eating a moderate amount of eggs (about two to four eggs per week) on a regular basis significantly reduces your risk of developing AMD. If you want to reach for foods that are good for eye health, eggs can make it over(ly) easy.  

Almonds 

Almonds and other nuts contain high levels of vitamin E, the antioxidant that fights AMD and cataracts. Again, your body can’t make this vitamin on its own. 

Plus, this is one of the top foods to boost eye health if you’re trying to avoid kitchen prep. If you don’t want to fire up the stovetop or grab a cutting board, you can snag a handful of almonds and go. 

Yogurt 

Dairy has both vitamin A and zinc, two nutrients I’ve already pointed out as key for ocular health. But if you really want to choose the best foods for vision, go for the cultured variety when making your dairy choices. Why? Because yogurt contains probiotics. And studies increasingly show that these good bacteria might help with everything from allergic conjunctivitis to dry eye. 

Oranges 

I’ve already talked about beta-carotene, its role in vitamin A and why vitamin A matters for your eyes. But what I didn’t tell you is that getting foods with beta-carotene is generally pretty easy for one big reason: that antioxidant makes them orange. So you better believe that oranges have a good amount of this nutrient, earning them their spot on this list of the best foods to boost vision. 

Plus, as you probably already know, oranges have lots of vitamin C. And that can help your body fight AMD, cataracts and vision loss in general. 

Strawberries 

Oranges get a lot of hype for their vitamin C content, but strawberries actually contain more. And since vitamin C delivers the one-two-three punch of preventing overall vision loss, cataracts and AMD, these berries deserve to round out our list of the best foods for eye health. 
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