Aina za vyakula vitakavyoboresha uwezo wako wa kuona

[Miss Zomboko]

Samaki ni chakula bora kwa afya ya macho hasa wale wa maji baridi, kwani wamejaa asidi ya mafuta ya omega-3 ambayo ni muhimu kwa ajili ya kuzuia macho angavu (kunyauka kwa macho), kudhoofu kwa misuli ya macho na hata mtoto wa jicho. Kama umeshindwa kula vyakula hivi vya baharini unaweza kula matunda kama vile matunda damu ili kupata asidi ya mafuta ya omega-3.

Mayai yana manufaa kwa ajili ya afya ya macho na miili yetu kwani yamejaa vitamini. Vitamini A inayopatikana kwenye mayai hulinda macho dhidi ya kutokuona usiku pamoja na kukauka kwa macho (macho angavu).
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1. Fish
Maintaining a healthy lifestyle can help to lower the risk of eye problems.
Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3 . Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes​

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

3. Seeds​

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

4. Citrus fruits​

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C
Vitamin C-rich citrus fruits include:

• lemons
• oranges
• grapefruits

5. Leafy green vegetables​

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:

• spinach
• kale
• collards

6. Carrots​

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes​

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef​

Beef is rich in zinc, which has been linked with better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs​

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water​

It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

 

[Zeus1]

Uzi mzuri

 

[Analyse]

Thanks

 

[AbouZakariya]

Ahsante Miss Zomboko.