2023-07-14 19:27:11
As with most organs, the aging process also takes its toll on the eyes, and losing vision significantly affects people’s quality of life, since nearly half of the information they receive comes through them.
To prevent early loss of vision and strengthen the eyes, diet is crucial, in which vitamins such as C and A and minerals such as selenium, zinc, iron, potassium, calcium, phosphorus, sodium and copper cannot be missing. , pigments such as lutein and zeaxanthin, and fatty acids such as omega-3, olive oil and folic acid.
One of the key foods that provides several of these nutrients is kale, rich in vitamin A, C and K. The first two are key to eye health and to preserve vision, especially at night, since A is in charge of fulfilling that purpose. It is a food rich in beta-carotene.
Woman picking kale cabbage at supermarket, wearing protective gloves | Photo: Kathrin Ziegler
The US National Library of Medicine says that people can trust kale and its nutrients to support eye, immune and heart health.
The US National Library of Medicine says that people can trust kale and its nutrients to support eye, immune and heart health.
“Lutein is particularly good at filtering out blue light, which is generated by the screens of digital devices. These antioxidants also appear to promote healthy blood flow to the eyes. Lutein and zeaxanthin are fat soluble, so vegetables can be drizzled with olive oil to achieve maximum absorption,” says the aforementioned source on its website.
Vitamins that help improve eyesight. | Photo: Getty Images
How can it be prepared?
This product can be prepared or consumed in various ways.
Add it to a smoothie. You can take a few leaves, wash them, and add them to fruit, vegetable, and yogurt smoothies. Soups, wok-fried vegetables, or pasta dishes. A handful can be added to almost any cooked food.
Eating kale can help prevent some diseases. | Photo: Thomas M. Barwick INC
Steam it in water. Add a little salt and pepper or other seasonings like sliced red peppers. Sauté it on the stove with garlic and olive oil and you can add chicken, mushrooms or legumes for a healthy meal. Roast it in the oven. Freshly washed kale strips are tossed with olive oil, salt and pepper. Arranged in individual layers in a roasting pan, leave in the oven for about 20 minutes or so until crisp but not brown.
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