Eyes Food

 These foods you should consider incorporating into your daily routine to not only help you feel younger but to help improve your eyesight. 

1. Kale 羽衣甘蓝

Kale is known to provide cancer-fighting antioxidants and vitamins, these vegetables are an excellent source of beta-carotene and have both lutein and zeaxanthin as well. Research shows that one cup of kale has a total of 23. 8 mg of both lutein and zeaxanthin. 

2. Spinach 菠菜

Spinach is a group of green leafy vegetables which are a source of lutein and zeaxanthin. One cup of spinach has about 20.4 mg of the two components which are important in improving the eyesight. There are so many ways that you can prepare spinach such as cooking or even blending to make juice. 

3. Corn 玉米

Corn is a versatile food that can be prepared in many ways, and apart from its great taste, it also has a significant impact in improving the eyesight. You can serve it with chili or soup, among other dishes. 

4. Egg yolks 蛋黄

Eggs are an excellent source of protein and other nutrients such as omega 3, lutein, and vitamin E. Free-range chickens are the best source of eggs known to contain the right amount of lutein and zeaxanthin.

5. Citrus fruits 柑橘类水果

Another category of food that helps in restoring your sight is fruits high in vitamin C. Vitamin c-rich foods include all the citrus fruits like oranges, lemons, and limes too. 

6. Broccoli 西兰花

Broccoli has a high concentration of fiber and is rich in vitamin C as well. In addition to lutein and zeaxanthin, the other great nutrient found in broccoli is beta carotene. These three nutrients are essential for improving vision. There's a variety of dishes you can make with broccoli such as frittatas, omelets or even pasta dishes.

7. Acerola cherries 针叶樱桃

Other fruits include the acerola cherries which are packed with vitamin A and vitamin C. 

8. Papaya 番木瓜

Papaya is packed with great antioxidants such as carotenoids and beta-carotene, which is converted to vitamin A. An added benefit of lutein and zeaxanthin is that they help protect the eyes from the damage of UV rays, and papaya is another tasty food that contains both of these nutrients. Even the seeds are beneficial to your health.

9. Berries such as bilberries 浆果，如越橘

You can eat the bilberry fruit, or take it as a supplement. The supplements can be utilized for the prevention of eye diseases. 

If you opt to consume supplements for your eyesight, make sure it contains 10 or 20 mg lutein and 1 or 2 mg of zeaxanthin. If you wish to prevent eye disease, consume around 40 to 80 mg.

10. Legumes 豆类

Lentils, black-eyed peas, green peas and green beans are a great source of zinc, which helps our bodies absorb the nutrients and vitamins. Legumes are also a great source of protein. 

11. Nuts 腰果、核桃和杏仁

All nuts such as cashew nuts, walnuts, and almonds are great sources of omega-3 fatty acids, and vitamins too. They also contain lutein, zeaxanthin, and vitamin E, which protects the eye's cells and tissue. 

12. Supplements 补充剂

The two nutrients can also be consumed in the form of supplements. 10 grams of lutein and 10 grams of zeaxanthin can work like magic in improving your vision within a period of three months.