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Fatty fish
Salmon, tuna, and mackerel provide omega-3, a group of fats crucial for the health of the eye surface and meibomian glands. These glands secrete the oily layer of the tear film, which helps prevent tears from evaporating too quickly.
According to the National Eye Institute (NEI), all omega-3-rich fish are beneficial for eye health. Omega-3 is also found in some nuts and plant oils.
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Eggs
Eggs offer many essential nutrients, including vitamin A and varying amounts of omega-3 depending on the type. Vitamin A is particularly important for the eye surface and visual function.
A deficiency in vitamin A can increase the risk of eye problems. The NEI lists eggs, along with other nutrient-rich foods, as part of a diet that supports eye health. Combining eggs with leafy greens or root vegetables in meals can diversify sources of vitamins, minerals, and antioxidants.
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Carrots
Carrots are rich in beta-carotene, a precursor to vitamin A. This nutrient is essential for maintaining a healthy eye surface and plays a role in forming visual pigments.
Carrots, broccoli, and liver are sources of vitamin A. A diet lacking vitamin A can increase the risk of dry eyes. Besides carrots, sweet potatoes and pumpkin are also good carotenoid-rich options to vary meals.
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Leafy greens
Spinach, kale, and other dark leafy greens provide lutein, zeaxanthin, vitamin C, and many antioxidants. Lutein and zeaxanthin concentrate in the retina, helping protect eyes from oxidative stress. Incorporating greens into quick boiled dishes, stir-fries, or salads helps maintain nutrient diversity in your diet.
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Oranges and vitamin C-rich fruits
Oranges, grapefruit, guava, kiwi, and bell peppers supply vitamin C, an antioxidant that helps protect cells from free radical damage. Vitamin C also contributes to the health of eye tissues and blood vessels.
A diet rich in antioxidants is considered beneficial for overall eye health. Ophthalmologists also mention vitamin C, vitamin E, lutein, and zeaxanthin as important nutrients for the eyes.
By Bao Bao (Compiled)
*Photos: Bui Thuy, Bao Bao, AI*
