10 foods to help students have bright and healthy eyes, ready to take exams – Life Health

With exam season approaching, a varied diet that includes plenty of fruits, vegetables, and lean protein helps kids get the right nutrients for eye health.

Online learning time is too long, although many localities now allow students to go to school directly, the effects on eye health are huge.

Many parents are very worried about their children’s eyesight when they have to study online for too long.

1. Warning signs for eye health

Possible symptoms that a person may have vision problems with include:

Frequent changes in image clarity. Distorted images are seen. Floating clouds or flashes of light are seen in the field of vision. Peripheral vision is reduced.

For children who cannot get these nutrients from their diet, they should be referred to specialist medical facilities for advice by ophthalmologists about eye health supplements.

Children should be taken to the doctor when there are eye problems.

2. Recommended Daily Amount

Current daily recommendations for eye-healthy nutrients. The amount of food that needs to be provided to the body daily to help slow the progression of eye diseases is:

500mg of vitamin C.

400 international units of vitamin E.

10mg of lutein.

2mg of zeaxanthin.

80mg zinc oxide.

2mg copper oxide.

3. What should a soldier eat to keep his eyes healthy?

3.1 Carrots

Carrots are always a top priority food when you want to have healthy eyes. Carrots are rich in vitamin A and beta-carotene, which promote overall eye health. Vitamin A helps strengthen the lens, cornea, beta-carotene is a powerful antioxidant that helps limit the harmful effects of free radicals. In addition, beta-carotene is also good for the lens and macula, helping to limit cataracts and macular degeneration.

Not only good for eye health, carrots also have a lot of benefits for overall health. Carrots are rich in fiber, which is good for the digestive system. With a rich source of fiber, carrots make you fuller for longer, thus helping to limit overeating.

3.2 Bell peppers

Bell peppers contain lutein and zeaxanthin, which have a protective effect on the macula of the eye, improve vision, and fight oxidative reactions that damage the retina of the eye. If eating bell peppers properly, a person can provide 2mg of zeaxanthin per day to help improve eye health.

Bell peppers are the food that provides the body with the most vitamin C per calorie. That’s good for the blood vessels in your eyes which can help reduce your risk of cataracts.

Bell peppers can be eaten raw with salads, cooked with stews or when making grilled dishes that will be loved by children.

Bell peppers are nutritious and good for the eyes.

3.3 Dark green leafy vegetables

Vegetables like kale and spinach are rich in vitamins C and E. They also contain large amounts of antioxidants like the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A help reduce the risk of long-term eye diseases, including macular degeneration and cataracts.

3.4 Squashes

Pumpkin is an easy and popular food for every family. The body cannot make lutein and zeaxanthin on its own, but if you eat zucchini regularly you can get large amounts of these antioxidants. Pumpkin is also rich in vitamin B2, which helps reduce the risk of eye disorders and macular degeneration. It is possible to process zucchini into many different dishes for children such as boiled squash, sautéed squash, cooked squash, etc.

3.5 Broccoli

This vegetable is considered a “superfood” contains a lot of lutein which is very good for eye health. Not only that, vitamin A, vitamin C and vitamin E found in broccoli are all antioxidants that protect the cells in your eyes from free radicals, which easily damage the retina.

Beta-carotene abundant in broccoli is extremely good for the eyes because it fights macular degeneration.

It can be boiled, steamed, sautéed or used broccoli to squeeze juice for children to use, which is very effective.

3.6 Sweet potatoes are rich in vitamin A to help improve eyesight

Sweet potatoes are high in beta-carotene which is good for the eyes.

One of the foods that are good for eye health cannot be ignored is sweet potatoes. This is an inexpensive, high-beta-carotene food. Eating sweet potatoes will help improve many eye diseases such as: dry eyes, vision loss, cataracts, macular degeneration, glaucoma and protect the eyes from bacterial and viral agents.

One sweet potato also has more than half of the vitamin C the body needs in a day and a small amount of vitamin E.

3.7 Fatty fish

Fatty fish such as salmon, herring, sardines, mackerel… are rich sources of two types of omega-3 fatty acids, DHA and EPA. Omega-3s work to protect your eyes from macular degeneration and glaucoma. Low levels of these fatty acids have been linked to dry eyes.

Eating fish at least twice a week will help maintain healthy eyes.

3.8 Lean meat and poultry

Zinc carries vitamin A from the liver to the retina, where it is used to make the protective pigment melanin. Oysters have more zinc than any other food. In addition, foods such as beef, pork, and chicken (both dark meat and brisket) can be fortified, which are all good sources of zinc.

3.9 Eggs, “golden food” for healthy eyes

Eggs are nutritious for your eyes.

Eggs contain both zinc and two types of antioxidants, lutein and zeaxanthin. The zinc in eggs helps the body absorb lutein and zeaxanthin from the yolk. The orange-yellow color of these compounds blocks harmful blue light from damaging your retina. They help increase the amount of protective pigment in the macula, the part that controls central vision of the eye.

3.10 Olive oil

Olive oil contains essential nutrients that help strengthen the antioxidant capacity to help protect the eyes, helping the body to better absorb essential nutrients. A scientific study shows that a diet low in saturated fat and fatty acids can prevent diseases related to the retina.

Moreover, in 100g of olive oil, 50% of the daily vitamin K needed by the body is added. Therefore, it is advisable to increase the use of olive oil in the daily menu. Olive oil can be mixed into salads or salads to improve the taste and speed up absorption for the body.