Change your eyesight with food

Abstract: the European Food Safety Agency (EFSA) has recognized that vitamin C, vitamin E, zinc, selenium and copper help to resist excessive free radicals in the body. This also plays a role in alleviating the decline of vision with age. Nutritionist Helen bond (Helen bond) pointed out that a healthy and balanced diet plays a vital role in human health; however, most people do not realize that good nutrition can also improve vision. Bond proposed four groups of nutrients and selected a rich and balanced diet from these four groups of nutritional food sources to not only provide sufficient nutrition to the human body, but also improve vision. These four major groups Including: “antioxidant” vitamins and minerals, especially vitamin C, vitamin E, zinc, selenium and copper- 3 fatty acids; Lutein and zeaxanthin and resveratrol. “Eat enough fruits, vegetables, starch foods such as bread, rice and potatoes, meat, about 140 grams of fish, eggs, beans, milk and dairy products every week, and other proteins from non dairy sources, which are very beneficial to vision health.” Bond stressed in the daily mail., Antioxidants, some studies have shown that “antioxidants” vitamins and minerals, especially vitamin C, vitamin E, zinc, selenium and copper, are helpful to maintain vision health and help prevent and slow down vision aging caused by age., If people want to live, they need not only food to provide adequate nutrition, but also continuous breathing to obtain oxygen. Oxygen is necessary for the body to carry out various oxidation reactions. However, when the human body is using oxygen for some metabolic reactions, it will inevitably produce some unstable substances, which are the “transformation” of oxygen, Their personality is very lively. They don’t like to stay in place safely, and even like to attack others. Because they don’t like to be restrained, they are called free radicals., Although the unrestrained personality of free radicals is a headache, sometimes the human body needs to use the activity of free radicals to destroy some invading microorganisms or abnormal cells. Therefore, active free radicals also have their lovely side. When the concentration of free radicals in the human body is not very high, the body has a perfect system to eliminate these free radicals, which is called the antioxidant system: Unfortunately, the living space and form will greatly increase the concentration of free radicals in the body, such as smoking, air pollution, water pollution, radiation (X-ray, ultraviolet), pesticides, high life pressure, excessive exercise, etc, The above situation that will lead to the increase of free radical concentration is called oxidation pressure. The greater the oxidative pressure, the higher the concentration of free radicals in the body. At this time, the antioxidant system in the body will face the crisis of insufficient use. Scientific research shows that cancer, aging or other diseases are mostly associated with the production of excessive free radicals. Research on Antioxidation can effectively overcome its harm., European Food Safety Agency (EFSA) has recognized that vitamin C, vitamin E, zinc, selenium and copper help to resist excessive free radicals in the body. This also plays a role in alleviating the loss of vision with age. These key vitamins and nutrients can be found in some brightly colored fruits and vegetables, including apples, blackcurrants and passionfruit; and dairy products, such as cheese and milk ; Seafood and lean red meat, such as salmon and beef minced; Also found in nuts, such as pistachios and peanuts., Omega 3 fatty acids, – 3 fatty acids, The main components are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can promote the reduction of triglycerides, benefit heart health and reduce the inflammatory reaction of various tissues in the whole body – blood vessels, joints and others. It has therapeutic effect on many human diseases and is also helpful for vision. Among them, DHA plays an important role in infant visual development, especially among various brain nutrients. It is also known as “brain gold” This is because it is abundant in the brain cell membrane and retina, accounting for 35% – 45% of the total fatty acids in the brain, which is very important for the development of intelligence and vision. For expectant mothers or mothers during pregnancy and lactation, DHA in the body will drop sharply and need to be supplemented in order to provide the baby’s brain development needs and meet their own consumption.,

nutritionist Helen bond (Helen bond) pointed out that a healthy and balanced diet plays a vital role in human health; however, most people do not realize that good nutrition can also improve vision. Bond proposed four groups of nutrients and selected a rich and balanced diet from these four groups of nutritional food sources to not only provide sufficient nutrition to the human body, but also improve vision. These four major groups Including: “antioxidant” vitamins and minerals, especially vitamin C, vitamin E, zinc, selenium and copper- 3 fatty acids; Lutein and zeaxanthin and resveratrol. “Eat enough fruits, vegetables, starch foods such as bread, rice and potatoes, meat, about 140 grams of fish, eggs, beans, milk and dairy products every week, and other proteins from non dairy sources, which are very beneficial to vision health.” Bond stressed in the daily mail.

antioxidant

studies have shown that “antioxidant” vitamins and minerals, especially vitamin C, vitamin E, zinc, selenium and copper, are helpful to maintain visual health and prevent and slow down visual aging caused by age.

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if people want to live, they need not only food to provide sufficient nutrition, but also continuous breathing to obtain oxygen. Oxygen is necessary for the body to carry out various oxidation reactions. However, when the human body is using oxygen for some metabolic reactions, it will inevitably produce some unstable substances, which are the “transformation” of oxygen, Their personality is very lively. They don’t like to stay in place safely, and even like to attack others. Because they don’t like to be restrained, they are called free radicals.

and

free radicals are a headache, but sometimes the human body needs the activity of free radicals to eliminate some invasive microorganisms or abnormal cells. Therefore, active free radicals also have their lovely side. When the concentration of free radicals in the human body is not very high, the body has a perfect system to eliminate these free radicals, this system is called antioxidant system: Unfortunately, living space and form will greatly increase the concentration of free radicals in the body, such as smoking, air pollution, water pollution, radiation (X-ray, ultraviolet), pesticides, high living pressure, excessive exercise, etc. these conditions that will increase the concentration of free radicals are called oxidative pressure. The greater the oxidative pressure, the higher the concentration of free radicals in the body. At this time, the antioxidant system in the body will face the crisis of insufficient use. Scientific research shows that cancer, aging or other diseases are mostly associated with the production of excessive free radicals. The study of antioxidation can effectively overcome the harm it brings.

European Food Safety Agency (EFSA) has recognized that vitamin C, vitamin E, zinc, selenium and copper help to resist excessive free radicals in the body. This also plays a role in alleviating the loss of vision with age. These key vitamins and nutrients can be found in some brightly colored fruits and vegetables, including apples, blackcurrants and passionfruit; and dairy products, such as cheese and milk ; Seafood and lean red meat, such as salmon and beef minced; It is also found in nuts, such as pistachios and peanuts.

Omega 3 fatty acid

– 3 fatty acid, The main components are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can promote the reduction of triglycerides, benefit heart health and reduce the inflammatory reaction of various tissues in the whole body – blood vessels, joints and others. It has therapeutic effect on many human diseases and is also helpful for vision. Among them, DHA plays an important role in infant visual development, especially among various brain nutrients. It is also known as “brain gold” This is because it is abundant in the brain cell membrane and retina, accounting for 35% – 45% of the total fatty acids in the brain, which is very important for the development of intelligence and vision. For expectant mothers or mothers during pregnancy and lactation, in order to supply the needs of baby’s brain development and meet their own consumption, the DHA in the body will drop sharply and need to be supplemented. There are many kinds of

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– 3 fatty acids, of which two of the most important – EPA and DHA – were first found in some fish. Fish containing DHA and EPA include anchovies, herring, mackerel salmon (wild fish contain more fatty acids than fish), sardine, sturgeon, lake trout and tuna. Many experts recommend eating the fish one or two times a week. ALA is a kind of -3 fatty acid which can be partially converted into DHA and EPA in plants. But experts say that DHA and EPA from fish and fish oil are more beneficial than -3. 。 The first two are found only in fatty fish and seaweed; The – 3 fatty acids from flax and plants can only provide the precursors and energy sources of ala, EPA and DHA.

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lutein and zeaxanthin

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, the US Department of agriculture elderly nutrition research center, in order to find out the relationship between turbid and nutrient uptake in lens nucleus area, 478 women aged 53 years old who had no diabetes and cataract were followed up for 13-15 years. The results showed that compared with the women with the lowest intake of vitamin C, vitamin E, riboflavin, folic acid, safranin, carotene, lutein and zeaxanthin, the women with sufficient nutrition had a lower probability of cataract; Compared with women who never took vitamin C tablets, women who took vitamin C tablets for more than 10 years had a 64% lower risk of cataract.

lutein, zeaxanthin and safranin have low concentrations in the crystalline body, but they play an important role in preventing the occurrence of cataract. It is reported that the contents of lutein and zeaxanthin in spinach, cabbage and broccoli are the highest, and the content of safranin in cooked tomatoes is the highest.

in the center of the retina, there is a macula with a diameter of 3 mm. It is a visual tissue that plays a key role in the eye. The decomposition of photosensitive cells is a factor causing senile macular degeneration. Senile macular degeneration is the main cause of vision loss and blindness in the elderly. According to the report of the National Institute of Ophthalmology of the United States, research has confirmed that the blue light with high energy in the sun has the strongest damage effect on the retina, while lutein and zeaxanthin in the macula can absorb blue light and remove free radicals, so they can protect the retina. After

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enter old age, due to long-term light damage, the eye’s demand for these two pigments also gradually increases. Lutein is about 6-7 times as much as zeaxanthin. When blood circulates to the macula, the two pigments enter the center from the outer layer of the macula and stay there. The study found that the concentrations of lutein and zeaxanthin in the eyes of people with macular degeneration were lower than those without macular degeneration. It shows that lutein and zeaxanthin have protective effects on macula.

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researchers at the University of Manchester in the United States divided people with macular degeneration and volunteers into two groups and asked them to take 15% natural lutein preparation every day for 18 weeks at the same time. After 12 weeks, the macular pigment concentration of the two groups increased at the same time. People who have macular degeneration in one eye respond equally well to lutein supplementation. This makes it possible to use lutein and zeaxanthin to delay or prevent the development of macular degeneration.

at present, the Joint Expert Committee on food additives of the food and Agriculture Organization of the United Nations and the World Health Organization has determined that a person’s daily acceptable intake of lutein and zeaxanthin is 2 mg / kg body weight. For example, a person weighing 70 kg should take 140 mg of lutein and zeaxanthin every day.

dark green vegetables and yellow fruits are the main food sources of lutein and zeaxanthin. Each 100g of cooked kale contains 15.8mg and each 100g of cooked spinach contains 7.1mg. They are the two vegetables with the most lutein. There are also long leaf lettuce, broccoli, corn, green peas, cabbage and egg yolk.

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although supplementary nutrition can not restore the lost vision, it can help patients in the middle and late stage maintain the remaining vision. Therefore, for people of different ages, eating more tomatoes and dark green vegetables can protect their eyesight.

resveratrol

“K”Drinking red wine is also good for eyesight. Researchers have found that a substance found in grapes and other fruits may protect eye blood vessels from aging. This compound is called resveratrol , which can avoid vascular damage. Besides protecting eyesight, proper drinking of red wine can also reduce the incidence rate of cardiovascular diseases. The incidence rate of cardiovascular disease in France is relatively low. Some people think that this may be related to the French often drinking red wine.

in addition, the American Medical Tribune reported that red wine can protect the heart by significantly slowing down the accumulation of cholesterol on the arterial wall, which further reminds the important function of red wine in avoiding cardiovascular and stroke. It is undoubtedly a good news for those who are overweight, suffering from hypertension and hyperlipidemia. The researchers pointed out that the above functions of red wine are mainly reflected by the antioxidant components rich in red wine, such as resveratrol, flavonoids, catechins and pentahydroxyflavonoids.

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need to be clarified that although red wine has many advantages and good taste, it can’t drink more. It is usually 100 ml per day, which is economical, safe and meets the demand.

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