People now look at mobile phones and computers, stay up all night and other bad habits, which are very harmful to our eyes. So what is good for your eyes in your daily diet? Refer to top ten food to protect your eyes.
6 Foods containing vitamin B
Vitamin B2 among the B vitamins is particularly important. Without vitamin B2, the eyes will often be afraid of light and many other impacts.
Foods rich in B vitamins: egg yolk, milk, yogurt, liver, kidney, heart, lean meat, soy, red beans, mung beans, oats, etc.
7 Vitamin C, Vitamin E
Nutrients such as vitamin C and vitamin E are not directly related to vision, 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.
Foods rich in vitamin C: all kinds of fresh vegetables, citrus fruits, hawthorn, kiwi, strawberry, etc.
Foods rich in vitamin E: various fresh nuts, beans, cereals, etc.
8 Lutein
A number of studies at home and abroad have shown that lutein can filter blue-violet light, and also has the role of anti-oxidation, so it can protect the retinal.
Foods rich in lutein: dark green leafy vegetables such as kale, green cauliflower, spinach, carrots, pumpkins, sweet potatoes, mango, citrus, papaya and other orange-yellow vegetables and fruits.
9 Anthocyanidin
Antioxidants such as anthocyanins not only help prevent fat oxidation, but also can effectively improve the macular recovery time of the human eye, especially in the dark environment. In addition, anthocyanins can accelerate the metabolic exchange of substances, and enhance the protection of capillaries. The eye needs a sufficient blood supply when working at high intensity.
Foods rich in Anthocyanin: Red cabbage, amaranth and blueberry, cherry, mulberry, strawberry and other purple-black fruits.
10 Minerals such as calcium and zinc
If there is a long-term calcium deficiency in the diet, the muscles are stiff and the elasticity is reduced, resulting in inflexible eyeball, poor eye muscle adjustment and recovery ability, and even the extension of the eye axis leading to deeper myopia. Zinc is an active factor of many enzymes, and it is also a necessary nutrient for vision formation. The zinc content in the eyes is extremely high. If there is not enough zinc, it will cause vision loss and blurred vision in low light.
Calcium-rich foods: milk, yogurt, cheese, tofu, etc.
Foods rich in zinc: shellfish and mollusc seafood, black sesame, watermelon seeds, hazelnuts, walnuts, etc.
Previous post
next post
bài viết cùng người đăng