Choosing to eat certain vegetables not only makes the body strong, but it can also help nourish the eyes to see clearly and not deteriorate with age.

Nutritionists confirm that vitamins found in some fruits and vegetables can improve night vision. However, it is not necessary to focus on eating only fruits and vegetables. เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย There must be an appropriate amount to allow the body to receive sufficient vitamins and minerals.

The head of the eye institute said nutrients such as vitamins A, C, E, omega-3, fat and lutein are essential substances that improve vision.

There are 7 types of vegetables and fruits that help maintain eye health: 

1. Carrots

are known to be orange-colored vegetables and fruits. Almost all of them contain beta-carotene, which is rich in vitamin A. It helps absorb energy from light passing through the eyes. And helps improve vision in low light conditions like at night.
The amount you should receive: at least 1 carrot per day. Or you can replace it with a sweet potato or pumpkin, cooked with a little olive oil.

2. Spinach

in green vegetables such as spinach, broccoli and kale are rich sources of zeaxanthin and lutein. Helping to reduce the risk of cataracts, especially in the elderly.
The amount that should be received: should eat green leafy vegetables at least 100 grams per serving, can be cooked in any way or eaten as a salad.

3. Oranges

Oranges are rich in vitamin C. Research has shown that if women receive vitamin C continuously for 10 years. They will have a 64% reduction in the risk of developing cataracts.  
Amount to consume: Eat every day. In addition to oranges, tomatoes and red peppers are also rich in vitamin C.

4. Black Berries

Berries are directly beneficial to the eyes. So much so that during World War II, pilots in the war would eat blueberries to improve their eyesight for night missions. Research from the lab has found that black berries such as blueberries and blackberries are rich in anthocyanins. Which help protect and delay the development of cataracts and macular degeneration.
Recommended dosage: About 1 palm with cereal in the morning or blended with other fruits as a smoothie.

5. Fish Liver Oil 

Tuna, anchovies, mackerel, salmon, and trout are rich in docosahexaenoic acid, also known as DHA or omega-3, which helps protect against eye conditions and helps prevent adult macular degeneration.
Recommended intake: Eat 2 servings each week.

6. Red beef

Beef contains an important component for the eyes: zinc, which helps the liver release vitamin A and sends it to the eyes quickly. 
Recommended amount: Eat beef at least 2 times a week. Add baked beans.

7. Almonds

This type of nut is rich in vitamin E, which helps protect the eyes from various radiations. It also helps protect the body from oxidation reactions that cause cataracts or macular degeneration in the elderly.
Recommended amount: Thinly slice almonds, about 1 palm’s worth, add to cereal for breakfast or eat them plain as a snack.