Top 10 Best Fruits for Eye Health

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World Ranking | Health - The eye is one of the body's most important organs in life. Aside from being a visual organ, healthy and beautiful eyes can also enhance one's beauty and good looks. So it is not surprising that many people crave beautiful eyes. But more important than that all is back to the main function of the eye, which is as the organ of sight. Because if vision starts farsighted, it will be very disturbing in the activity and creativity. So it is important for us to always maintain eye health.

One things that can reduce eyesight is due to exposure to light radiation for too long. For that, if you work too often using a laptop / computer, or staring too long at the smartphone screen, it can reduce eye health. The effects of this radiation can cause the eyes to feel tired and dry. If this is allowed to dissolve, it has the potential to cause a decrease in vision.

Preventive things that are very important to do to maintain eye health include:

• If the eyes feel tired when staring at a computer / smartphone screen, immediately rest your eyes so that the eye muscles become relaxed again
• If the eyes are too often staring at objects at close range in detail, then it must always be balanced by looking at objects remotely so that the eye muscles do not have difficulty focusing to see long distances. The tips are to stop for a moment from seeing close up every 20 minutes, replace it with seeing the focus distance (about 20 meters or more) for 20 seconds
• Stop smoking, because smoking can increase the risk of cataracts, damage to the optic nerve, and macular degeneration
• Avoid seeing blinding lights. If necessary, use anti-radiation goggles to protect the eyes from sun exposure because UV rays can increase the risk of cataracts and macular degeneration
• Diligent consumption of nutrients that are important for eye health

A balanced and healthy dietary habit is the key to maintaining eye health. Impairment of vision and all diseases related to the eye can be avoided by diligently consuming foods that contain various vitamins, nutrients, and minerals known as antioxidants. As for the recommended daily nutritional intake for healthy eye needs, as suggested by the AAO (American Academy of Ophthalmology), the eye needs many types of antioxidants to stay healthy, namely: 

• 500 miligram (mg) vitamin C
• 400 Internasional Units (IU) vitamin E
• 10 mg lutein
• 2 mg zeaxanthin
• 80 mg zinc oxide
• 2 mg copper oxide
• Vitamin A, beta carotene, omega-3 fatty acids sufficiently

Consuming foods containing these nutrients on an ongoing basis has proven to be very effective in preventing vision-related malnutrition. The nutritional content is actually very easy to find in daily foods such as fish (tuna, salmon, mackerel, sardines, herring, etc.), nuts, seeds, fruits, green vegetables, carrots, sweet potatoes, meat, and eggs. But by cooking the food at hot temperatures can damage some of its nutritional content, so as to reduce its usefulness. The best solution is to consume fresh fruits that are delicious to eat directly without the heating process. There are some fruits that contain more nutrients than others for eye health. For this reason, we summarize 10 lists of the best fruits for eye health:

1. Citrus fruit

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Citrus fruit is a genus of a variety of citrus, such as lemons, grapefruit, lime, sweet orange, and various other oranges. Citrus fruit is very rich in vitamin C, and has a high fiber, liquid and antioxidant content. A study from the AOA (American Optometric Association) states that the vitamin C contained in citrus fruit is a very effective antioxidant to prevent eye damage due to aging, and its high water content helps the eyes to stay hydrated. 

2. Dragon Fruit

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The dragon fruit tree is related to the type of cactus plant but the fruit is very delicious to eat, has a sweet taste and juicy with white and red flesh. This fruit is rich in vitamin C and beta carotene which is very good for eye health. To get the optimal benefits of dragon fruit, this fruit should be consumed regularly.

3. Blueberries

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This fruit has a sweet and sour taste, and has a high antioxidant content. In addition, blueberries also have excellent anti-inflammatory properties and regeneration of rhodopsin to provide support to the eye's blood vessels and prevent retinal degeneration. By consuming 2 blueberries every day is very good to prevent the risk of decreased eye sight due to aging.

4. Mangosteen

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Mangosteen is a type of fruit that grows well in the tropics. This fruit has a sweet taste and is rich in benefits. There has been a lot of research that shows that mangosteen, both flesh and rind has benefits that are very good for body health, including the eyes. One of the famous content of the mangosteen fruit is Xanthones which are able to treat various dangerous diseases, such as cancer, heart, and brain damage. This fruit is also rich in antioxidants, vitamins, and minerals that are very beneficial for the health of the body including the eyes.

5. Mango

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Mangoes usually bear fruit in summer and taste very sweet. This fruit is rich in vitamins A, C, copper, beta carotene, lutein, zeaxanthine, and other antioxidants needed for health. By consuming this fruit every day is very good to meet the daily nutritional needs for the eye, maintain the function of the retina and lens of the eye, and slow the development of cataracts and macular degeneration.

6. Apricots

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Apricots have a soft and sweet aroma and the taste is refreshingly sweet similar to the taste of peaches or plums. In addition to its delicious taste, apricots are also rich in nutrients such as vitamin A, vitamin C, vitamin E, vitamin K, zinc, copper, beta carotene, niacin, and many more nutrients in it. So that this fruit can provide many benefits for health. And the benefits for the eye include to defeat macular degeneration, reduce the risk of cataracts, and to maintain eye sight.

7. Avocados

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Avocados have a high fat content so it tastes very delicious. But the fat contained in avocados is monounsaturated fat that is good for health. In addition, this fruit is also rich in vitamins A, B, C, E, and K, as well as other antioxidant substances such as lutein and zeaxanthin in high amounts. The combination of these nutrients is very good to help improve vision, protect eyes from exposure to harmful UV rays, and can reduce the risk of cataracts and various eye diseases related to age.

8. Papaya

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Papaya fruit is very easy to find in the market, easily cultivated, affordable, and tastes very sweet with the texture is very soft and juicy. But besides that all, papaya fruit also has enormous benefits for health, including the eyes. Nutrients contained in it such as vitamin A, vitamin B complex, vitamin C, vitamin E, various antioxidant substances such as beta carotene, lutein, zeaxanthin, cyptoxanthin, enzymes papain and chymopapain, and minerals such as phosphorus, potassium, iron, zinc, selenium, magnesium, calcium, and others which are of course very good for body health. All these important elements are able to maintain eye health, prevent macular degeneration, reduce the risk of cataracts, and maintain vision for the long term.

9. Grapes

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Grapes are also rich in antioxidant compounds that are good for eye health, namely lutein and zeaxanthin. Both of these substances are very good for protecting the eyes from exposure to harmful UV rays. In addition, this fruit also contains a variety of vitamins and minerals that are needed for health. So by diligently consuming this fruit, eye health will be maintained, and in the long run can reduce the risk of cataracts and macular degeneration, and maintain vision.

10. Kiwifruit

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Kiwifruit is a fruit that has a very high vitamin C content compared to other fruits. In addition, kiwifruit is also rich in vitamins and minerals and various antioxidants that are needed by the body. Some eye nutrients contained in kiwifruit include vitamin A, vitamin C, beta carotene, zinc, and lutein and zeaxanthin compounds that work together to maintain eye health, prevent various eye diseases related to age, maintain vision, and reduce the risk of cataracts and macular degeneration.