Analysis on the Seven Nutrients for Eyes

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Posted on: 25 November 2020 by chen shanshan

Analysis on the Seven Nutrients for Eyes

Analysis on the Seven Nutrients for Eyes

Nutrition comes mainly from daily diet, and without food, there is no nutrition.

1. Prevention of cataracts: anthocyanins

Anthocyanins can promote the production of rhodopsin in the eye, stabilize the capillaries in the eye, and enhance the circulation of capillaries. In addition, anthocyanins are also a strong antioxidant, which can reduce free radical damage to the eyes and help prevent cataracts. Foods rich in anthocyanins include blueberries, blackberries, cherries, eggplants, red pomegranates, purple rice and so on.

2. Block harmful light: lutein and zeaxanthin

In the carotenoid family, only zeaxanthin and lutein are present in the retina of the eye, and the two are present in the same amount. They can help block the blue light that damages the eye, protect the macular area of ​​the retina from damage, and maintain visual sensitivity and clarity. In addition, studies have also found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataracts. Foods rich in lutein include spinach, broccoli, onions, red amaranth, asparagus, and rape and so on. Foods rich in zeaxanthin include corn, pumpkin, orange, spinach, kale and so on.

3. Prevention of night blindness: beta carotene

Beta carotene can be converted into vitamin A in the body. Therefore, fruits and vegetables containing beta carotene are good sources of vitamin A. Vitamin A is an important raw material that constitutes the eye's photosensitive material. Vitamin A is sufficient to increase the smoothness of the cornea and make the eyes bright and energetic. On the contrary, it can cause corneal epithelial cells to fall off, thicken, and keratinize, make the original clear and transparent cornea become blurred like ground glass, and even cause night blindness, cataracts and other eye diseases. Foods rich in beta carotene: carrots, spinach, pumpkin, sweet potatoes, cauliflower, mango, etc.

4. Good for vision: DHA

The retina and optic nerve in the eye are rich in DHA. However, our body cannot synthesize this fatty acid by itself. Appropriate supplementation of DHA will sharpen vision and make vision clearer. In addition, DHA is also an important component of brain neurons. Foods rich in DHA: deep-sea fish, such as salmon, salmon, etc. Vegetarians can eat flaxseed, perilla seed or algae.

5. Prevent macular degeneration: zinc

Studies have found that zinc deficiency is closely related to macular disease. If you don't have enough zinc, your eyesight will decrease and your vision will be blurred in low light. Foods rich in zinc: shellfish and mollusk seafood, lean meat, black sesame seeds, hazelnuts, walnuts, etc.

6. Delay eye aging: Vitamin E

Vitamin E has strong antioxidant properties; it can reduce free radicals in the eyeballs and 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 aging of the lens, increase the toughness of the small blood vessels in the eyes, repair cells, and help improve eye health. Foods rich in vitamin C: kiwi, fresh dates, grapefruit, green peppers, strawberries, etc.

Others

1. VE series.

Sesame seeds can remove dark circles, nourish the eyeball itself and nourish the eye muscles. It is not the function of sesame seeds, but the function of an important nutrient contained in sesame seeds! VE, it is an antioxidant nutrient for many organs in the body, and the eyes are very susceptible to external interference, such as being outdoors, exposed to ultraviolet light. The ultraviolet light itself stimulates your eyes, which in itself is an aging process, so the eyes are like the heart. It is an organ that needs to be protected and protected from oxidation.

VE has a nourishing effect on the eyeball itself and eye muscles, and has a very good effect on eliminating dark circles. Peanuts, walnuts, pistachios, and the entire dried fruit series contain VE, as well as the peanut oil, vegetable oil, and olive we eat it is all in the oil, but note that I am not asking you as much as possible. We have to eat in the normal amount, a handful of peanuts, or 2-3 walnuts, so that the fat will not exceed the standard, and the VE will be effectively supplemented. This is a dietary principle that everyone should follow.

2. VA series.

Wolfberry is also a magic weapon for eye protection. It contains a nutrient that is particularly critical to the eyes, carotene. We know that there is an important vitamin for the maintenance of eyes. VA and B-carotene are the source of VA, which means it can be converted into VA. VA comes from animal foods. For example, if you eat pork liver, chicken liver, red meat, but the plant-based stuff is mainly B-carotene, and then it is called VA in the body. If VA is lacking for a long time, it will produce dryness. Eye diseases can also produce ulcers, and the eyes will feel dry, astringent, and painful.

3. VC series.

What is the relationship between cherry tomatoes and our eyes? In addition to B-carotene, there are other things, such as VC. In addition to VA, the eyes are also related to VC. The eye itself needs VC, the cornea of ​​the eye. It needs blood to supply and capillaries to supply. The capillaries themselves need to be nutritionally strengthened. It needs VC to strengthen. It is a three-dimensional supplement, and it contains almost no harmful ingredients, such as fat and sugar. It’s not too much, so if you take it regularly, I think it’s a good and smart choice. Eat some VC-rich vegetables and fruits such as green peppers, broccoli, and kale.

Eye hygiene is always the first priority. The distance between you and how long you rest, especially for young people in this information age, working in front of the computer is essential.

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