What nutrients are good for eye health?
1. Lutein
Lutein is a very important pigment in the macula of the retina, which protects the retina from oxidative damage in the process of light absorption, and also protects the microvasculature, maintains blood circulation in the eyes and protects vision. You should eat more food containing lutein, such as egg yolk, pumpkin, kiwi and tomatoes.
2. Anthocyanins
Anthocyanins can cross the retinal barrier, provide antioxidants for the eyes, relax the ciliary muscle, relieve eye fatigue, and play a role in anti-ageing and reducing visual field degeneration, so this nutrient is good for preventing glaucoma and myopia. Food rich in anthocyanins include grapes, strawberries, black rice, red beans, cherries, etc.
3. Protein
Protein can be used in conjunction with vitamin A to produce retinol. If the body does not have enough protein, it can lead to ageing of the eye tissue, even functional decline and various eye diseases, which can lead to blindness. Protein is abundant in milk, eggs, soy products, chicken, duck, fish and other foods.
4. DHA
DHA is called brain gold, belongs to a kind of unsaturated fatty acid, is the brain and retina development is very important element, in the retina inside the proportion of more than 50%, so DHA for the development of vision is particularly important, especially for young children should supplement DHA, supplement DHA can eat more seafood, fish, such as seaweed, nori and so on.
5. Vitamin A
Vitamin A maintains the growth and differentiation of cells in the body and also synthesizes retinol. When the light is dark, the optic violet can stimulate the nerves and form vision, so that people can see objects in the dark. So if you are deficient in vitamin A, your eyesight will deteriorate in low light conditions. Therefore, on a daily basis, you can eat more animal liver, soya products, milk and eggs to supplement vitamin A.
Tips.
The B vitamins are essential for the development of the eye, as they maintain the function of nerve cells and physiological metabolism. Vitamin C is a very important nutrient for the lens of the eye. Zinc allows for increased sensitivity of the optic nerve and also affects the absorption of vitamin A. In addition, selenium and calcium are essential for the development of the eye, so it is important to avoid being picky in your diet and to eat a variety of foods to meet your body's needs for each element.
