Answer:

Broccoli is rich in the antioxidant sulforaphane, which activates the body's defense system, maintains the lens's clarity, and reduces factors that can harm the retina. Broccoli also contains lutein and zeaxanthin, two antioxidants concentrated in the macula. These help protect the eyes from blue light and reduce the risk of macular degeneration and cataracts.

Broccoli contains lutein and zeaxanthin which are very good for the eyes. Photo: Dinh Dieu

The vitamin C in broccoli strengthens the small blood vessels in the eyes, protecting them from free radicals. Beta-carotene and vitamin A are essential for maintaining the retina's light sensitivity and supporting vision in low-light conditions.

The amount of broccoli one should eat daily depends on individual health, age, and total daily fiber intake. Adults can eat 60-120g of broccoli per serving, 3-5 times a week. Steaming, quick boiling, or light stir-frying are recommended cooking methods to preserve vitamins and antioxidants. Avoid overcooking or using high heat, which can deplete nutrients.

For optimal vision, in addition to broccoli, consume a variety of foods, including dark leafy greens like spinach and kale; vitamin A-rich foods like carrots and pumpkin; and omega-3 sources like salmon, tuna, and nuts. You can also use products containing natural sulforaphane from broccoli, which increases thioredoxin (a small protein that acts as an antioxidant), contributing to the protection of retinal pigment epithelial cells and the lens. However, consult a doctor about dosage and usage.

Rest your eyes regularly during extended computer work, wear sunglasses in sunlight, avoid staying up late, and drink plenty of water daily. Consult a doctor promptly for any unusual eye problems.

Doctor Hoang Quyet Tien

Medical Information Center

Tam Anh General Hospital, TP HCM