Everyone wants to have a pair of clear and bright eyes. The nutrition and health care of the eyes is very important. Especially in today’s society, there will be more or less problems with excessive eye use. Do you need to supplement the nutrition of your eyes?
The nutrition required for the eyes specifically mentions the following points
1, lutein and zeaxanthin
Lutein and zeaxanthin are two carotenoids. Among the many carotenoids, only lutein and zeaxanthin accumulate in the macula on the retina, also known as macular pigment.
They block the blue light that damages the eye, protect the macula from damage, maintain visual acuity and clarity, and prevent macular degeneration. Lutein and zeaxanthin are also good antioxidants, reducing the damage of oxygen free radicals to the eyes and preventing the occurrence of cataracts. The body itself cannot synthesize lutein and needs to be taken from food.
The foods rich in lutein include spinach, broccoli, red leeks, asparagus, and rapeseed.
The foods rich in zeaxanthin are corn, pumpkin, orange, spinach, kale, egg yolk and the like.
Anthocyanins are powerful antioxidants that can reduce the damage of oxygen free radicals to the eyes, help prevent cataracts, stabilize endothelial cells of blood vessels, maintain the integrity of blood vessel walls, and have the finest microvessels and the highest density in the eyes. These microvessels are responsible for delivering nutrients and oxygen to the cells of the eye.
Anthocyanins protect the eyes, eliminate eye fatigue, maintain retinal health, and enhance vision; anthocyanins can accelerate the re-synthesis of retinal rhodopsin, promote visual acuity, and improve night blindness.
Anthocyanin-rich foods include blueberries, blackberries, strawberries, cherries, red pomegranates, grapes, eggplants, purple cabbage, purple rice, purple potatoes, and black mites.
DHA is a key component of the retina and optic nerve, and is also an important component of brain neurons. Appropriate supplementation of DHA will make the vision more acute and clearer vision.
However, it is precisely because the key components of the eye are mainly composed of polyunsaturated fatty acids such as DHA, so it is very susceptible to attack by oxygen free radicals and oxidative damage occurs. Therefore, it is necessary to ensure the aging of the eyes by ensuring the intake of DHA and a variety of antioxidant substances.
DHA-rich foods such as salmon, tuna, sardines, saury, octopus, small yellow croaker, and squid. Vegetarians can choose linseed oil.
4, vitamin A and beta carotene
Vitamin A is an essential substance for the conversion of light into a visual process. It is an important raw material for the formation of eye-sensitive substances and also protects the eyes and other epithelial mucosal tissues.
If vitamin A is deficient, the eyes feel dry, the cornea is cloudy, the food is unclear in the dark, and severe cases develop night blindness. Therefore, in order to prevent night blindness, our eyes are bright and bright, and we must ensure the intake of vitamin A.
Vitamin A is a fat-soluble vitamin. Excessive intake can cause poisoning reactions, and food sources are the safest.
The main food source of vitamin A is animal food, animal internal organs, especially animal liver, and egg food. Beta carotene can be converted into vitamin A in the body and is a good source of vitamin A supplementation.
Foods rich in beta carotene: dark green vegetables and red-yellow vegetables such as broccoli, carrots, spinach, pumpkin, sweet potato, mango, citrus, papaya, etc.
- Antioxidant substances
Vitamin E and vitamin C have strong antioxidant properties, which can reduce the risk of oxygen free radicals in the eyes, ensure the normal function of the eyes, and delay the aging of the eyes. Vitamin C also increases the toughness of microvessels in the eye, repairs cells, and improves eye health.
Foods rich in vitamin E: The main food sources are vegetable oil (sunflower oil, corn oil, sesame oil, olive oil, peanut oil, etc.) and nuts (walnuts, almonds, hazelnuts, peanuts, etc.).
Foods rich in vitamin C are fresh fruits and vegetables: bell pepper, kale, spinach, leeks, bitter gourd, broccoli, citrus, grapefruit, red fruit, kiwi, fresh dates, etc.
6, minerals: calcium, zinc
Calcium not only constitutes our bones and teeth, but also benefits our eyes. Calcium is involved in mediating neuromuscular excitability and can eliminate eye muscle tension. A serious lack of calcium can lead to inflexibility of the eyeball, poor eye muscle regulation, and promote the occurrence of myopia or the deepening of myopia.
Calcium-rich food milk and dairy products, beans, nuts, shrimp skin, sesame sauce, etc.
Zinc is an essential nutrient for the formation of vision. If there is not enough zinc, it will cause vision loss, and the vision will be unclear under low light.
Foods rich in zinc: shellfish, fish, lean meat, black sesame seeds, hazelnuts, walnuts, etc.
Eye nutrition is important, but it is more important to protect your eyes with proper eye and work.