The Most detailed diet chart for myopia

In addition to the relationship between myopia and heredity, poor diet and eating habits are also one of the important causes of myopia.

The first causes of myopia: eating too sweet, resulting in the consumption of a large number of vitamin B1 in the body, reducing the calcium in the body, reducing the elasticity of the eye wall, leading to the occurrence of myopia;

The second cause of myopia: eating too fine food for children for a long time, causing chromium deficiency in the body, making the lens convex and diopter increased, resulting in myopia. Chromium mainly exists in coarse grains, brown sugar, vegetables and fruits;

Third cause of myopia: eating too soft. Eating too little hard food is also one of the reasons for the increase of juvenile myopia. Chewing is known as an alternative “eye care exercise”. Eat more carrots, soybeans, fruits and other chewable hard food, increase the chance of chewing, can prevent the occurrence of myopia.

What nutrients are good for eye health?

Nutritional componentsEffect on eyes
Lutein and zeaxanthinLutein and zeaxanthin, two elements that we can’t make by ourselves, must be obtained by additional supplement. Without these two pigments, the eyes will lose color and blindness. Lutein and zeaxanthin can nourish the eyes, make the eyes more sensitive to color perception, and avoid the occurrence of color blindness; it can also filter out blue light, avoid the damage of blue light to the eyes, and reduce the generation of cataracts.
Vitamin AVitamin A is the main nutrient to maintain the normal metabolism of human epithelial tissue. It can maintain the normal cornea, not make the cornea dry and degenerate, and enhance the visual ability in dark light. If the body lacks vitamin A, keratitis, dry eye disease, photophobia, and tears may occur, and even lead to conjunctival thickening or softening, vision loss, resulting in night blindness or insomnia.
Vitamin B2Vitamin B2 can ensure the normal metabolism of retina and cornea. If lack of vitamin B2, it is easy to suffer from keratitis, tears, redness, itching, and even eye spasm.
Vitamin CVitamin C is one of the components of the lens of the eye. If the body is lack of vitamin C, it is easy to suffer from cataract with turbid lens.
Polyunsaturated fatty acidsLong chain polyunsaturated fatty acids, such as DHA and EPA, have protective effects on retina.

List of foods that are profitable for the eyes

Nutritional componentsFood included
Lutein and zeaxanthinGarlic bolt, spinach, purple cabbage, mung bean, rape, leek, chestnut pumpkin, egg, mango, papaya, corn, the above common foods are rich in lutein and zeaxanthin. It is worth mentioning that the zeaxanthin content of some foods, such as chestnut pumpkin and egg, is significantly increased after they are cooked. Especially for leek, zeaxanthin was not detected before ripening. After ripening, zeaxanthin content reached 1081.2 μ g / 100 g. moreover, these two elements are fat soluble. When cooking, adding oil properly will effectively improve the release of nutrients.
Vitamin AEggs, milk, cod liver oil, animal liver and other animal food are more. In addition, carotene is the premise of vitamin A, which can be converted into vitamin A in vivo, mainly contained in carrots, spinach, lettuce leaves, leek, cabbage (bamboo leaf), pea seedlings, alfalfa, pumpkin, tomato, amaranth, loquat, laver, green beans, etc. Although the conversion rate is only 1 / 6, the risk of excessive intake of bad cholesterol may be caused by single supplement of animal food. As long as the food is diversified, some vegetables and fruits rich in carotene can effectively supplement vitamin A.
Vitamin B2Animal liver, such as pig liver, chicken liver and other animal viscera, such as kidney, heart, yolk and mushroom, all contain more vitamin B2. Among colored vegetables and some fruits, there are certain vitamin B2, such as laver and rape, grapefruit, orange, etc.
Vitamin CThere are more VC rich foods. Fresh vegetables and fruits are good sources of vitamin C. Such as persimmon pepper, leek, spinach, persimmon pepper, cauliflower, tomatoes, oranges, cherries, hawthorn, fresh dates, kiwifruit, etc.
Polyunsaturated fatty acidsFish, especially deep sea fish, are rich in DHA and EPA. If you can eat 1-2 times a week, it is best

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