The stressful exam season makes children’s eyes tired, dry, sore and increases the risk of myopia. Moreover, the hot summer is also the ideal time for water activities such as swimming in the sea, swimming in public pools, streams, ponds, etc. Contact with dirty water without protective glasses can easily cause red eyes, eye ulcers, etc.
To have healthy eyes, people can supplement foods that enhance eyesight according to the suggestions below:
Omega-3 fatty acids from salmon and tuna are good for the eyes
According to Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition, salmon, tuna, etc. have a rich source of omega-3 fatty acids, providing the eyes with nourishing properties that contribute to overall vision development. The high fat content in them also helps prevent dry eyes, supports the comprehensive development of the retina, and enhances vision.
Salmon is rich in omega-3 which is good for eye protection.
Delicious and unique recipe:
+ Pan-fried salmon with honey orange sauce makes the fish meat soft, sweet and sour sauce easy to eat.
+ Tuna sandwich with fatty and fragrant cheese sauce, suitable for a quick breakfast.
Oranges are good for eye health
Oranges are rich in vitamins C and E, which are not only useful in removing toxins from the body but can also help prevent macular degeneration and protect the retina. The vitamin E content in this fruit helps prevent eye infections.
New dish variations:
+ Orange yogurt: refreshing, rich in probiotics and vitamins.
+ Orange juice with carrots and honey is rich in nutrients
Egg
Egg yolks are rich in protein, contain flavonoids and selenium which improve eye health. However, people should be careful not to eat too many eggs. Only 1-2 eggs per day is enough for children, do not eat more than 20 eggs per week, otherwise it will have a negative impact on health.
Steamed pumpkin eggs are easy to make, easy to eat and good for the eyes.
Easy to eat suggestions:
+ Steamed pumpkin eggs: soft, good for the eyes and increases resistance.
+Seaweed and cheese rolled eggs
Cauliflower
Broccoli or cauliflower contains a lot of vitamin B2 which is necessary for eye health, increasing the ability to exchange pigments in the retina. The eyes also limit fatigue, blurriness and reduce the risk of inflammation.
Broccoli also contains a lot of Lutein, Zeaxanthin, vitamin A… to help keep eyes healthy and bright. For the body to absorb these nutrients most effectively, you should prioritize using broccoli when it is fresh, not processed at high temperature.
Broccoli Smoothie
Easy and delicious dishes made from cauliflower that are good for the eyes:
+ Broccoli salad mixed with apples and walnuts is good for the eyes and increases resistance.
+ Green smoothie (broccoli, apple, banana) light detox, easy to drink.
Foods Rich in Beta-Carotene
Carrots contain a large amount of Beta-Carotene, which is converted into vitamin A when entering the body, which is very good for the retina. Adding carrots to your daily diet will help improve eyesight, reduce eye pain, and support the treatment of night blindness and prevent cataracts.
Note that you should not cook carrots. You can make juice, smoothies, salads or eat them raw to absorb many nutrients from this food.
Source: https://giadinh.suckhoedoisong.vn/thuc-pham-de-tim-va-de-che-bien-giup-tang-cuong-thi-luc-bao-ve-mat-trong-mua-thi-cho-tre-172250607153429469.htm
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