The eye is the window of the soul, and also one of the most affected organs of the human body. Its vulnerability is more sensitive than any organ, which needs our extra care. Therefore, in order to protect the eyes, we should pay attention to scientific diet. Let's take a look at some of our favorite nutrients
1. Cataract prevention: anthocyanin. Anthocyanin can promote the formation of rhodopsin, stabilize the microvasculature and enhance the circulation of microvasculature. In addition, anthocyanin is a strong antioxidant, which can reduce the damage of free radicals to eyes and help prevent cataracts. The foods rich in anthocyanins include blueberry, blackberry, cherry, eggplant, pomegranate, purple rice, etc.
2. Block harmful light: lutein and zeaxanthin. In the carotenoid family, only zeaxanthin and lutein exist in the retina of the eye, and the amount of both is the same. They can help to block the blue light that damages the eye, prevent the macula of the retina from being damaged, and keep the vision sensitive and clear. In addition, it has also been found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataract. Foods rich in lutein include spinach, broccoli, onion, amaranth, asparagus, rape, etc. The foods rich in zeaxanthin include corn, pumpkin, orange, spinach, mustard, etc.
3. Prevention of night blindness: beta; carotene. Β carotene can be converted into vitamin A in the body. Therefore, fruits and vegetables containing & beta; carotene are a good source of vitamin A. Vitamin A is an important raw material for the formation of eye photosensitive substances. Vitamin A is sufficient, which can increase the smoothness of the cornea and make the eyes bright and vivid. On the contrary, it will cause corneal epithelial cells to exfoliate, thicken and keratinize, making the original clear cornea as blurred as ground glass, and even cause night blindness, cataract and other eye diseases. Food rich in & beta; carotene: carrot, spinach, pumpkin, sweet potato, broccoli, mango, etc.
4. Make vision clearer: DHA. The retina and optic nerve in the eyeball are rich in DHA. However, we can't synthesize this fatty acid by ourselves. DHA supplementation will make the vision sharper and clearer. In addition, DHA is also an important component of brain neurons. Food 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. It has been found that zinc deficiency is closely related to macular lesions. If there is not enough zinc, it will lead to vision loss and blurred vision under low light. Zinc rich food: shellfish and soft seafood, lean meat, black sesame, hazelnut, walnut, etc.
6. Delay eye aging: vitamin E. Vitamin E has a strong antioxidant, it can reduce the free radicals in the eyeball, 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 the lens from aging, increase the toughness of small blood vessels in the eyes, repair cells, and help improve the health of the eyes. Foods rich in vitamin C: kiwifruit, fresh jujube, grapefruit, green pepper, strawberry, etc.