Hello everyone, I am Longtian. Today we will talk about what foods we often eat can protect our eyes.
With the development of the economy, the number of electronic products has increased, and mobile phones, computers, tablets, and game consoles have also been integrated into our daily lives, especially mobile phones. Modern people have almost reached the point where they are inseparable from mobile phones, which has led to eye problems such as dry eyes, fatigue, and false myopia.
So are there any foods that can relieve eye problems? Let’s take a look today.
1. Vitamin A
Vitamin A can combine with opsin in the eyes to form rhodopsin , and rhodopsin decomposes under dark light stimulation, producing optic nerve impulses, allowing the body to see the image of an object under low light. If vitamin A is insufficient, the body's ability to adapt from light to dark will decrease, and it will feel that it is difficult to see things clearly at night and the light and dark changes will be difficult to adapt. In addition, vitamin A is also a nutrient necessary for the differentiation and renewal of mucosa. If you lack vitamin A, your eyes will feel dry and you will not rotate properly. In severe cases, even white spots, corneal softening or ulceration occurs. Long-term focus on computers, TVs, game consoles, etc. will increase the consumption of vitamin A, so everyone should pay special attention to supplementing.
Foods rich in vitamin A: The foods rich in vitamin A are the liver of animals. Secondly, egg yolks and whole milk also contain a certain amount of vitamin A. carotene in plant food can be converted into vitamin A in the body, so it is also a source of vitamin A supplement. Foods rich in carotene include: kale , green cauliflower , spinach, oil cabbage , small cabbage and other dark green leafy vegetables, as well as carrots, pumpkin, red heart sweet potato, mango, citrus, papaya and other orange and yellow vegetables and fruits. The greener and orange the color, the higher the carotene content.
2. Vitamin B group.
vitamin B2, the B vitamin B2 in the B vitamins group, is particularly important, it is called "beauty vitamin". If it is lacking, the eyes will often be afraid of light and crying, the whites of the eyes are covered with red silk, and there is no way to talk about beautiful eyes. Vitamin B6, pantothenic acid, etc. can also help the eyes recover from fatigue. Vitamin B2 is a nutrient that is prone to deficiency among our country's residents, so special attention should be paid to supplementation.
Foods rich in vitamin B: egg yolk, milk, yogurt, liver, kidney, heart, lean meat, soybeans, red beans, mung beans, oats, whole wheat food , etc.
3. Minerals such as calcium and zinc.
The rotation of the eyeball requires muscle pulling, and calcium and muscle flexibility are closely related. If the diet is deficient in calcium for a long time, the muscles will be stiff and elastic, resulting in inflexible rotation of the eyeball, poor eye muscle regulation and recovery ability, and even axes elongation will occur, resulting in deepening myopia. Zinc is an active factor of many enzymes and is also a nutrient necessary for vision formation. The zinc content in the eyes is extremely high. If there is not enough zinc, it will cause vision loss and unclear vision in low light.
Foods rich in calcium and zinc: Foods rich in zinc are shellfish and soft seafood, lean meat in sports areas, black sesame seeds, watermelon seeds , hazelnut , walnuts, etc. Daily foods rich in calcium are milk, yogurt, cheese, water tofu , dried tofu, etc. (Shrimp skin, sea rice, sesame paste and other foods contain very high calcium content, but you can only eat a little at a time, so it doesn’t have much effect).
4. Antioxidant nutrients
vitamin C, vitamin E and other nutrients have no direct relationship with vision themselves, but they can delay the aging of eye function, increase the nutritional capacity of the optic nerve, and prevent the occurrence of various senile eye diseases. In addition, antioxidant ingredients such as zeaxanthin , anthocyanin also have a good protective effect on the eyes.
Foods rich in antioxidant nutrients: various fresh vegetables, citrus fruits, hawthorn, fresh dates , kiwi , strawberry , etc. are all rich in vitamin C.Various fresh nuts, beans, coarse grains, wheat germ oil, corn germ oil, sunflower oil, , soybean oil, etc. are rich in vitamin E. Zeaxanthin is found in corn and citrus, and anthocyanins are found in blue-purple and red-purple vegetables and fruits such as blueberries, strawberries, cherries, mulberries, , purple cabbage, and .
To sum up, if you want to have good eyes, vitamins are indispensable. Take some calcium and zinc to make your eyes shine.
OK, that’s all for today. I am Longtian, see you tomorrow!
