The following 10 kinds of eye favorite foods, remember to eat them often!
Foods rich in anthocyanins
Anthocyanin, also known as anthocyanidin, is a kind of natural pigment widely existing in nature, which has high nutritional value and is an important nutritional component in human body.
Anthocyanin can protect vitamin A from oxidation, promote the increase of vitamin A content, improve vision, improve night vision ability, improve eye blood circulation and protect eyes.
blueberry
Blueberry is a kind of fruit with high nutritional value and is known as the "king of berries". Fruits are rich in nutrients, especially anthocyanins, which are the highest in all fruits and vegetables and can promote the regeneration of rhodopsin in retinal cells. Eating blueberries regularly can protect your eyes and improve your eyesight.
Although blueberries are good for your health, don't eat too much at once. Blueberries are cool. If you have a bad stomach, try to eat less. Fresh blueberries have a laxative effect, so don't eat them when you have diarrhea. Blueberry pulp contains strawberry acid, so patients with untreated kidney or gallbladder should avoid taking too many blueberries.
grape
Grapes can protect eyes mainly because they are rich in anthocyanins. With antioxidant capacity, it can not only reduce the damage to blood vessels, but also promote the circulation of cells around the eyes, which is helpful to relieve eye fatigue.
In addition to eye protection, grapes also contain minerals such as calcium, potassium, phosphorus, iron and vitamins, and contain a variety of amino acids needed by the human body. Eating grapes regularly is of great benefit to neurasthenia and fatigue, and various fruit acids in grapes also help digestion.
Although grapes are good, there are also people who are not suitable for eating. People with diabetes and constipation should not eat more. People with spleen and stomach deficiency and cold should not eat more, which is easy to cause diarrhea.
Foods rich in carotene
Carotene is the main source of vitamin A and the most common vitamin A supplement, which can be converted into vitamin A in human body.
Vitamin A is very important for human visual development. If the body lacks vitamin A, there will be vision problems and even night blindness.
carrot
Carrots are rich in carotene, which is the main source of vitamin A. Eating carrots regularly can relieve eye fatigue and prevent night blindness and dry eye.
Carotenoids in carrots can also improve human immunity, disease resistance and cancer prevention, and have antioxidant and anti-aging effects.
pumpkin
Pumpkin is rich in carotenoids, which can be converted into vitamin A in the body, thus playing a good role in maintaining normal vision and promoting bone development.
Pumpkin is rich in carotenoids, minerals, pectin and amino acids.
In particular, it is rich in cobalt, ranking first among all kinds of vegetables. Cobalt can activate human metabolism and promote hematopoietic function, and is an essential trace element for human islet cells.
Food rich in lutein
Lutein is a carotenoid, which is the main pigment in the macular area of human eyes and a very good antioxidant.
This substance can effectively reduce the damage to the retina of the eye when absorbing light, and can protect the microvascular circulation of the eye, which is very helpful to relieve visual fatigue and improve the symptoms of dry eye.
spinach
Spinach is called "a model student of nutrition" and is rich in carotenoids, vitamin C and so on. It is one of the best sources of lutein, which is very helpful to prevent eye aging and cataracts.
It is also rich in potassium, calcium and magnesium, which can help eye muscles to enhance elasticity and prevent myopia.
The benefits of spinach don't stop there. Protein content of spinach is much higher than other vegetables, especially vitamin K is the highest in leafy vegetables, which has important functions of promoting blood coagulation and participating in bone metabolism.
kale
As a familiar vegetable in our daily life, kale looks like Chinese cabbage, especially in summer, it tastes crisp and tender and has rich nutritional value, so it is deeply loved by people.
It is rich in vitamins, lutein, zeaxanthin and so on. It is beneficial to healthy eye cells, enhances the destructive ability of macular area to harmful substances, prevents and slows down age-related macular degeneration and prevents cataracts.
Besides eye protection, the content of Vc in kale is the highest among green leafy vegetables, and the content of trace element selenium is the first among cabbage vegetables. It has the reputation of "anti-cancer vegetable" and has certain effects of nourishing stomach, promoting digestion and relaxing bowels.
Foods rich in vitamin a
Vitamin A plays a very important role in people's eyes. It is a very important nutrient and indispensable for eye health.
If vitamin A is lacking, people's eyesight will decline, their dark adaptation ability will become worse, and their perception of light will be poor, leading to night blindness. However, natural vitamin A only exists in animal foods, such as liver, eggs, fish, milk and so on.
pork liver
Besides protein, the content of vitamin A in pig liver is not low, far more than that in eggs, fish and meat. Eating pig liver is a good source of vitamin A, which can effectively prevent night blindness and dry eye.
Although the content of vitamin A in pig liver is high, it should also be avoided, because pig liver is a high cholesterol food, just eat it once a week, and don't eat it too often. Moreover, pig liver is a high purine food, and gout patients should not eat it;
When buying pig liver, you must choose a quarantined liver. Pig livers that have died or died of unknown causes are inedible. The pig liver with good quality is reddish brown, smooth and shiny, soft and tender. If the color is dark or purple and the texture is hard, it may be the liver of a sick pig.
fish meat
Fish is rich in protein and unsaturated fatty acids EPA and DHA, which have protective effects on cardiovascular system. In addition, fish is also rich in vitamin A, which can relieve eye discomfort and dry skin. Moreover, fish is rich in protein, which will further promote the absorption and utilization of vitamin A.
Eggs (of hens)
An egg a day can not only improve memory, but also protect eyesight. Egg yolk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and antioxidants lutein, which can protect eyes from ultraviolet rays and delay eye aging.
milk
Milk is not only rich in calcium, protein and vitamin D, but also contains enough vitamin A. Drinking a glass of milk every day can not only supplement enough nutrition to the body, but also provide vitamin A to the body in time, which has a good effect on people who often feel tired.
"The night gave me black eyes, but I used them to look for light." If my eyes are not well protected and hurt, I can't continue to look for light.
In addition to regularly supplementing these eye-favorite foods, it is recommended to watch less computer when you can watch TV and play less mobile phones when you can watch computer. The distance between your eyes and the screen should not be less than 50 cm. After staring at the neighborhood for 45 minutes in a row, take a break for 5 minutes and stand by the window and look as far as possible.
Produced by Jilin Daily
Planning: Jiang
Author: Zhuang Zhuang