Take care of the eyes through diet – consume carrots, spinach, crabs, oysters etc

#lutein #eyehealth #VitaminA #spinach #betacarotene #retina The pair of eyes we have is the most important organ of the body and, in order to keep it healthy, dieticians suggest proper intake of foods that matter. This would mean plenty of brightly colored fruit and vegetables like carrots, sweet potato, mango and papaya. These are a good source of beta- carotene which is a nutrient that the body converts into vitamin A which is needed by the retina for night vision.
This has been reported in dailymail.co.uk dated 21 April 2015.

Then there is kale (a type of vegetable) - this is the richest source of lutein which is important for the health of the eyes. It contains 11.4 mg per 100 gms and, even though there are other foods like oranges and eggs that contain lutein, the quantities are very small. An example - you would have to eat 41 oranges and 71 eggs to get the same amount of lutein as in one 80 g portion of kale.
Spinach is another excellent source, with 7.9 mg of lutein per 100 g and, for best results, one should aim for 10 mg of lutein every day. It is recommended to slightly steam kale or spinach or take spinach in the raw in salads.
Zinc is also useful for the eyes and good sources of zinc are lean meat like turkey, wholegrains and seeds apart from crab, oysters and sardines.

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