Abstract: 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., If you want to protect your eyes, you should also pay attention to scientific diet. So, what nutrients do eyes like?,
want to protect eyes, but also pay attention to scientific diet. So, what nutrients do eyes like?
1. Prevention of cataract: anthocyanin. 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. 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 your 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 disease: zinc. Studies 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. Delay 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.