Save your eyes from overuse: these foods are indispensable!

   Every day staring at the cell phone, computer, tablet, even when resting to brush drama, playing games, eyes simply can not stop. This kind of “high intensity” use of the eyes, the eyes can really be a big challenge.

I do not know if you have found that after excessive use of eyes, the eyes are easy to sore, dry, and even a little blurred, and in serious cases, even the head is followed by pain. You know, eyes are one of the most delicate “parts” of our body, if not properly protected, not only wear glasses so simple, and may even affect the quality of life!

Can food help reduce eye stress?

The good news is that there are some foods that can help reduce the stress on your eyes! When your eyes are working, they need to consume a lot of “nutrients”, which are sometimes not enough to be consumed with a normal diet, so it's important to supplement with foods that are good for your eyes.

Next, we recommend a few types of eye care essential “delicious and healthy” food!

1. Foods rich in vitamin A

Vitamin A is the “guardian angel” of the eyes. It protects your eyesight, especially against night blindness and dry eyes. If you find yourself seeing things more and more blurred at night, or your eyes always feel dry, it may be a sign of vitamin A deficiency.

Recommended Foods:

Carrots: carrots are rich in beta-carotene, which when eaten will be converted into vitamin A. Eating raw or cooked is fine, but it is best to pair it with a bit of fat for better absorption.

Animal livers: such as chicken liver and pig liver. Although the taste may not be pleasant, but it is the vitamin A “big warehouse”.

Eggs: especially the yolk, nutritious and convenient, a boiled egg for breakfast is perfect. 2.

2. Foods rich in lutein and zeaxanthin

These names may sound unfamiliar, but they are important “protective layers” in the retina of the eye. Lutein and zeaxanthin can filter out harmful blue light, which is particularly effective in protecting vision and preventing macular degeneration.

Recommended Foods:

Green leafy vegetables: such as spinach, kale, greens, etc., these vegetables are rich in lutein, the greener you eat, the better.

Corn: corn is particularly rich in zeaxanthin, the more yellow the color of corn, the better the effect of eye protection.

Orange fruits: such as oranges, persimmons, they also contain lutein, especially friendly to the eyes.

3. Foods rich in omega-3 fatty acids

If your eyes are prone to dryness and tearing, it is likely that the tear film in your eyes is of poor quality. Omega-3 fatty acids can help improve the quality of tears and also reduce the risk of eye inflammation.

Recommended Foods:

Salmon: Salmon is not only delicious, but it is also a quality source of omega-3.

Flaxseeds and chia seeds: these little seeds can be added to yogurt or salads for added flavor and a health bonus.

Walnuts: the snack of choice for good fats anytime, anywhere.

4. Foods rich in vitamin C

Vitamin C is an “antioxidant” for the eyes, which can help prevent eye aging and reduce the risk of cataracts.

Recommended foods:

Citrus fruits: oranges, lemons and grapefruits are sweet and sour and quench your thirst.

Kiwifruit: super high in vitamin C. Just grab one and you're set for the day.

Strawberries: not only are they tasty, they also help improve your eyesight.

5. Zinc-rich foods

Zinc is an important element in the metabolism of the eyes and helps vitamin A work better. If you are deficient in zinc, your eyes may feel tired more easily.

Recommended foods:

Oysters: This is the “champion” of zinc content, although the price is a bit expensive, but the benefits to the eyes are definitely worth it.

Pumpkin seeds: tasty and convenient, you can have a handful anytime, anywhere.

Lean meat: such as beef, pork, daily diet are very easy to obtain. 6.

6. Foods rich in vitamin E

Vitamin E is also a powerful antioxidant that can help slow down vision loss and protect the cells of the eyes from oxidative damage.

Recommended foods:

Nuts: such as almonds and hazelnuts, a good choice for vitamin E supplementation.

Sunflower seeds: the nutritional little star of snacks, no trouble at all to eat.

Vegetable oil: olive oil, sunflower oil are rich in vitamin E, cooking can use a little more.

7. Drink enough water

In addition to eating, do not forget to give the eyes “hydration”. Dry eyes sometimes just because the body lack of water, so drink enough water every day, is also an important step to protect the eyes!

Recommended foods:

Diversify your food: Don't just focus on one type of food, the richer the combination, the more comprehensive the nutrition your eyes get.

Appropriate supplementation of blueberries or goji berries: blueberries and goji berries are known as “eye protection master”, soak, eat directly are very convenient.

Avoid too much fried food: high oil, high sugar food will accelerate the aging of the eyes, try to eat less.

Protect your eyes, take action!

In addition to diet, don't forget that there are other good habits for eye protection, such as resting your eyes more often, paying attention to the distance between your eyes, and avoiding staring at the screen for a long time.

Eyes are important companions that accompany us throughout our lives, don't wait until something goes wrong before you start to regret. Spend some time every day, eat some good food for the eyes, eye care this matter is actually not difficult!