Often in front of a computer screen or too long staring at your smartphone? Watch Out! It can reduce your vision, you know! Frequently exposed to light radiation, especially from electronics makes the eyes dry which will cause sore eyes. If you feel the symptoms, immediately deal with food and fruit for eye health, as will be explained below.

Food for Healthy Eyes

Now, to maximize eye function, there are 15 foods and fruits for eye health that you can try everyday at home or at work:

1. Orange

The first fruit for eye health is oranges which contain vitamin C, which is the key to eye health. Vitamins found especially in fresh fruits and vegetables, are useful in blood vessels that nourish the eyes.

Even vitamin C can combat the development of cataracts, and when combined with other nutrients can overcome age-related macular degeneration - decreased vision.

2. Dragon fruit

This fruit for eye health has a unique shape and color, has pink skin and has large bright green scales. Dragon fruit is the family of the most colorful cactus plants from the cactus family because the color of the flesh is red and white. It contains lots of vitamin C, which helps nourish and protect the cornea of ​​the eye.

3. Style

This fruit has a sweet and soft texture. Apart from vitamins C and B, srikaya also contains potassium. Research shows this potassium-rich food helps reduce excess fluid under the skin which causes swollen eyes.

4. Mangosteen

Just like oranges, fruit flesh for eye health can be separated into several parts. The nutrients contained include vitamin B complex, which seems to reduce the risk of macular degeneration among women, according to a recent study.

5. Jackfruit

Having spiny skin, jackfruit is also rich in vitamin C. Some studies show that a diet rich in vitamin C can reduce the risk of cataracts and loss of vision due to macular degeneration.

6. Red peppers

This food for eye health gives you lots of vitamin C per calorie. That's good for blood vessels in the eye, and science shows that this can reduce the risk of getting cataracts. Vitamin C is found in many vegetables and fruits, including bok choy, cauliflower, papaya, and strawberries. But if cooked too hot, it will break down vitamin C, so enjoying it while raw is better. Brightly colored peppers also contain vitamins A and E which are good for the eyes.

7. Sunflower seeds

As much as 1 ounce of grain such as sunflower seeds or almonds has half the amount of vitamin E recommended by the United State Department of Agricultural (USDA) for adults every day.

A large study found that vitamin E, along with other nutrients can help slow age-related Macular Degeneration (AMD) age-related macular degeneration to prevent it from getting worse. Food for eye health can also help prevent cataracts. Other nuts such as hazelnut, peas, and peanut butter are also sources of vitamin E.

8. Green vegetables

The next eye health food is vegetables consisting of kale, spinach, and collard vegetables, which are rich in vitamins C and E. They also have carotenoid and zeaxanthin lutein. This basic form of vitamin A reduces the risk of long-term eye disease, including Age of Macular Degeneration (AMD) and cataracts.

9. Salmon

The retina requires two types of omega 3 fatty acids to work properly: Docosehaxaenoic Acid (DHA) and Eicosapentaenoic acid (EPA). You can find both in fatty fish, such as salmon, tuna and trout (freshwater fish), and other seafood. Omega 3 can also protect the eyes from AMD and glaucoma. This low level of fatty acids has been linked to dry eyes.

10. Sweet potatoes

Good food for the eye consists of orange fruits and vegetables, such as sweet potatoes, carrots, melons, mangoes, and apricots - containing high beta carotene, a form of vitamin A that helps night vision, the ability of your eyes to adjust to darkness.

Sweet potatoes can be a food for eye health because they have more than half the vitamin C you need in a day and a little vitamin E.

11. Meat and poultry

Zinc carries vitamin A from the liver to your retina, where it is used to make protective pigment melanin. Oysters are also a food for eye health because they have more zinc per serving than other foods, but you don't have to consume shellfish to get enough: Beef and chicken can be good sources for eye dishes.

12. Nuts

Prefer vegetarian choices, low fat, and high in fiber to help keep vision sharp at night and slow down AMD? Beans also contain high zinc, making them suitable for eye health foods, such as black peas, kidney beans, and lentils. Eating a can of baked beans is also good, you know!

13. Eggs

Healthy food for the eye is a good package: the zinc content in the egg will help the body use lutein and zeaxanthin from the yolk. The yellow-orange color of this compound blocks harmful blue rays from damaging the retina. They help increase the amount of protective pigment on the macula, the part of your eye that controls central vision.

14. Pumpkin

Your body cannot make lutein and zeaxanthin, but you can get it from pumpkin. Summer squash has vitamin C and zinc. While winter or rain gourds contain vitamins A and C and omega 3 fatty acids, which are beneficial for healthy eyes.

15. Broccoli and Brussels sprouts

This eye health food is equipped with a combination of other excellent nutrients: Vitamin A (such as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They are all antioxidants that protect cells in the eye from free radicals, a type of unstable molecule that breaks down healthy tissue. Because the retina is very vulnerable.

Tips for Keeping Your Eyes Healthy

Here are some easy steps to maintain eye health from various disorders:

1. Stop smoking

Smoking makes you more at risk of developing cataracts, damage to the optic nerve, and macular degeneration, among many other medical problems. If you have tried to stop the habit before starting again, just continue. The more often you try to stop, the more likely it is to succeed. Ask for support from the closest person or doctor's help.

2. Using glasses

Using the right glasses will help protect the eyes from the sun's ultraviolet (UV) rays. Too much exposure to UV light increases the likelihood of cataracts and macular degeneration.

Choose glasses that block 99% to 100% UVA and UVB rays. The cover lens helps protect your eyes from the side. Polarized lenses reduce glare while driving.

If you wear contact lenses, some are accompanied by UV protection. It's still a good idea to wear sunglasses for extra layers.

3. Use protective glasses

If you use hazardous materials or air at work or at home, wear safety goggles or protective glasses.

Sports such as ice hockey, badminton, or similar sports can also cause eye injuries, so wear eye protection. A helmet with a face shield or sports goggles with polycarbonate lenses will protect the eyes.

4. Hide too close in front of the computer or smartphone screen

Staring at the computer screen or smartphone too long and too close can cause:

• Eye strain
• Blurred vision
• Difficulty focusing on long distances
• Dry eyes
• Headache, neck, back, and shoulder pain

How do you protect your eyes? Here's how:

• Make sure your glasses or contact lenses are updated and are good for viewing computer screens.
• If eye strain does not go away, consult your doctor about computer goggles.
• Position the computer screen so that the eyes are parallel to the top of the monitor. It lets you look a little down on the screen.
• Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
• Choose a chair that is comfortable and supportive. Position your feet flat on the floor.
• If the eyes are dry, blink more.
• Rest your eyes every 20 minutes. Look at 20 meters for 20 seconds. Move at least every 2 hours and take a 15-minute break.

5. Go to the eye doctor regularly

Everyone needs regular eye examinations, even small children. This helps protect vision and allows you to see well.

Eye examination can also find diseases, such as glaucoma, that have no symptoms. It is very important to recognize the disease early, when the disease is easier to treat.

Depending on your eye health needs, you can see one of two types of doctors:

• Ophthalmologists are doctors who specialize in eye care. They can provide eye care in general, treat eye diseases, and perform eye surgery.
• Optometrists has 4 years of specialized training after college. They provide general eye care and treat the most common eye diseases. But don't do eye surgery.

Comprehensive eye examinations may include:

• Consult about personal and family medical history
• A vision test to see if you are nearsighted, farsighted, have astigmatism (curved cornea that blurs the view), or presbyopia (age-related vision changes)
• Test to see how well your eyes are functioning
• Eye and optic nerve pressure tests to check for glaucoma
• External and microscopic examination of the eye before and after dilation.