Analysis of seven favorite nutrients of eyes

Abstract: Vitamin C can prevent the retina from being damaged by ultraviolet rays, prevent lens aging, increase the toughness of small blood vessels in the eye, repair cells, and help improve eye health., Analysis of the seven favorite nutrients of the eye: it can be said that the eye is one of the most affected organs of the human body. Although its volume is small, its precision and demand for nutrients, oxygen and blood are no less than any organ. Therefore, if you want to protect your eyes, you should also pay attention to scientific diet. So, what nutrients do eyes like?,    1. Prevention of cataract: anthocyanins, anthocyanins can promote the formation of eye rhodopsin, stabilize eye microvessels and enhance microvascular circulation. In addition, anthocyanin is also a strong antioxidant, which can reduce the damage of free radicals to the eyes and help prevent cataracts. Foods rich in anthocyanins include blueberries, blackberries, cherries, eggplant, pomegranate, purple rice, etc.,    2. Blocking harmful light: lutein and zeaxanthin. In the carotenoid family, only zeaxanthin and lutein exist in the retina of the eye, and the amount of both is equal. They can help block the blue light that damages the eyes, protect the macula of the retina from damage, and maintain visual sensitivity and clarity. In addition, some studies have found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataract. Foods rich in lutein include spinach, cauliflower, onion, amaranth, asparagus, rape, etc. Foods rich in zeaxanthin include corn, pumpkin, orange, spinach, mustard, etc.,   3. Prevention of night blindness: β Carotene β Carotene can be converted into vitamin A in the body. Therefore, containing β Carotene fruits and vegetables are a good source of vitamin A. Vitamin A is an important raw material of eye photosensitive substances. Sufficient vitamin A can increase the smoothness of cornea and make eyes bright and energetic. On the contrary, it will cause corneal epithelial cells to fall off, thicken and keratinize, make the original clear and transparent cornea as blurred as ground glass, and even cause eye diseases such as night blindness and cataract. be rich in β Carotene food: carrot, spinach, pumpkin, sweet potato, cauliflower, mango, etc., Analysis of the seven favorite nutrients of

eyes:

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it can be said that the eye is one of the most affected organs of the human body. Although its volume is small, its precision and demand for nutrients, oxygen and blood are no less than any organ. Therefore, if you want to protect your eyes, you should also pay attention to scientific diet. So, what nutrients do eyes like?

  1. Prevention of cataract: anthocyanin

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anthocyanins can promote the formation of ocular rhodopsin, stabilize ocular microvessels and enhance microvascular circulation. In addition, anthocyanin is also a strong antioxidant, which can reduce the damage of free radicals to the eyes and help prevent cataracts. Foods rich in anthocyanins include blueberries, blackberries, cherries, eggplants, pomegranates, purple rice, etc.

  2. Blocking harmful light: lutein and zeaxanthin

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in the carotenoid family, only zeaxanthin and lutein exist in the retina of the eye, and the amount of the two is equivalent. They can help block the blue light that damages the eyes, protect the macula of the retina from damage, and maintain visual sensitivity and clarity. In addition, some studies have found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataract. Foods rich in lutein include spinach, cauliflower, onion, amaranth, asparagus, rape, etc. Foods rich in zeaxanthin include corn, pumpkin, orange, spinach, mustard and so on.

  3. Prevention of night blindness: β Carotene

β Carotene can be converted into vitamin A in the body. Therefore, containing β Carotene fruits and vegetables are a good source of vitamin A. Vitamin A is an important raw material of eye photosensitive substances. Sufficient vitamin A can increase the smoothness of cornea and make eyes bright and energetic. On the contrary, it will cause corneal epithelial cells to fall off, thicken and keratinize, make the original clear and transparent cornea as blurred as ground glass, and even cause eye diseases such as night blindness and cataract. be rich in β Carotene food: carrot, spinach, pumpkin, sweet potato, cauliflower, mango, etc.

  4. Make vision clearer: DHA

the retina and optic nerve in the eyeball are rich in DHA. However, our body cannot synthesize this fatty acid by itself. Proper DHA supplementation will make vision sharper and clearer. In addition, DHA is also an important component of brain neurons. Foods rich in DHA: deep sea fish, such as salmon, salmon, etc. Vegetarians can eat flaxseed, perilla seed or algae.

  5. Prevention of macular lesions: Studies on zinc

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have found that zinc deficiency is closely related to macular lesions. If there is not enough zinc, it will lead to decreased vision and unclear vision in weak light. Foods rich in zinc: shellfish and soft seafood, lean meat, black sesame, hazelnut, walnut, etc.

  6. Delaying eye aging: vitamin E

vitamin E has strong antioxidant activity. It can reduce free radicals in the eye and delay eye aging. Foods rich in vitamin E: almonds, sunflower seeds, etc.

  7. Improve eye health: Vitamin C

vitamin C can prevent the retina from being damaged by ultraviolet rays, prevent lens aging, increase the toughness of small blood vessels in the eye, repair cells, and help improve eye health. Foods rich in vitamin C: kiwi fruit, fresh jujube, grapefruit, green pepper, strawberry, etc.

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of course, in addition to the seven favorite nutrients of the eyes, we should also pay attention to the supplementary nutrients:

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proteins: rod cells on the retina, mainly dark vision; Cone cells are mainly myopic. Rod cells are sensitive to weak light mainly because they contain a special visual quality – rhodopsin, which is synthesized by protein and vitamin A. Lack of them will cause night blindness. The amino acids in the protein form a strong fibrous tissue, which can better protect the strong sclera and protect the eyes. Therefore, in order to protect good eyesight, we should first supplement enough high-quality protein. Supplementary food: lean meat, fish, milk, eggs and soybean products.

vitamin B1: it is an important vitamin that participates in and maintains the function and metabolism of nerve (including optic nerve) cells. If

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are lacking or insufficient, the eyes can become dry. It even causes inflammation of the optic nerve. Vitamin B1 can also flatten skin wrinkles, prevent and delay the formation of eyelids and skin crow’s feet. Supplementary food: lean meat, peanut, corn, millet, hard fruit, mushroom, etc. In addition, the intake of brown sugar should be reduced to avoid reducing the consumption of vitamin B1.

vitamin B2: it is an important nutrient to protect eyelids and bulbar conjunctiva. If the human body lacks vitamin B2, it is easy to cause conjunctival congestion, eyelid inflammation, photophobia and blurred vision. Supplementary food: animal viscera, eggs, peas, almonds, etc.

calcium: calcium participates in various nerve impulses in the human body. Nerve cells (including optic nerve) lack calcium and are prone to visual fatigue and distraction. Calcium is not only the main component of bone, but also the main component of sclera. Calcium plays a major role in enhancing the toughness of sclera. Supplementary food: shrimp skin, kelp, sesame paste, Nostoc flagelliforme, milk and products, beans and products, walnuts, melon seeds, etc. Vegetables containing less oxalic acid should be selected and an appropriate amount of vitamin D should be supplemented to increase the absorption of calcium.

selenium: among a variety of human tissues and cells, the selenium content of the eye is the highest. It is an important trace element to maintain vision. Supplementary food: seafood, beef kidney, pig kidney, meat, eggs, fish, molluscs, shrimp, crabs, watermelon seeds, pumpkin seeds, wheat germ powder, edible fungi.

chromium: chromium is also an important trace element to maintain eye health. When the human body is short of chromium, the effect of insulin will be significantly reduced, especially when hyperglycemia occurs in the body, it is easy to cause the change of blood osmotic pressure, resulting in the change of crystal and aqueous humor osmotic pressure, making the crystal convex, increasing diopter and causing myopia. Supplementary food: coarse grains, brown sugar, fresh vegetables and fruits, fish, shrimp, shellfish, lean meat, eggs, etc.

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specially introduce a vegetable, which is coriander. Although coriander is a “supporting role” in vegetables, it contains a variety of vitamins. Its internal heat clearing function plays an obvious role in improving vision and reducing eye diseases. Many children don’t like it, but often eat coriander, which can clear away heat, solve the table and improve their eyesight. Parents must let their children eat an appropriate amount.