Carotenoids lutein and zeaxanthin act directly to absorb the damaging blue and near-ultraviolet light, in order to protect the macula, macula is the part of the eyes that enable someone to see with more details. Carotenoids and Lutein does wonder in protecting eyesight when we have it enough in our system. Carotenoids can be obtained from any yellow or orange plants or vegetables; they are also abundant in green vegetables such as kale and spinach. You may want to check out the healthy benefit of eating spinach.
Egg yolk is one of the sources of lutein although there is not much in it but the little there is absorbed efficiently. That is why eggs Florentine is such an effective meal, the spinach is a high source of lutein and the egg yolk maximises absorption. It is recommended that 6mg of lutein should be eating in a day, but the average consumption we mostly get is just only 2mg, which is too low compare to the recommended quantity.
We need Omega-3 fatty acids, but we cannot produce it naturally in our body and thus we need to eat diet that contain them, such diet includes; nuts and seed, fish, oil (Canola oil, walnut oil, flax oil and soybean oil also contain omega-3 essential fatty acids, particularly alpha-linoleic acid.) Omega-3 fats are also thought to protect the arteries that supply blood to the retina. Eat these fishes too because they contain omega 3 as well, they are: oily fish, such as salmon, herring, mackerel, anchovies and sardines.
Other diet we need to consider includes:
- Eat Avocado
- Take Blackcurrant
- Eat Broccoli
- Eat: leafy greens like kale, spinach, cress, parsley, leafy cabbage.
- Eat: peppers, carrots and tomatoes.
- Kiwi fruit
- Nuts and nut oils, such as almonds and hazelnuts.
- Red meats, especially beef, lamb and liver
- Seeds and seed oils, such as sunflower and safflower