1. Prevention of cataract: anthocyanin. Anthocyanin can promote the formation of rhodopsin in the eye, stabilize the microvascular in the eye and enhance the microvascular circulation. In addition, anthocyanin is a strong antioxidant, which can reduce the damage of free radicals to the eyes and help prevent cataracts. Foods rich in anthocyanins include blueberry, blackberry, cherry, eggplant, red pomegranate and purple rice.
2. Lutein and zeaxanthin. In the carotenoid family, only zeaxanthin and lutein exist in the retina of the eye, and both of them exist in the same amount. They can help block the blue light that hurts the eyes, protect the macula of retina from injury, and keep the vision sensitive and clear. In addition, some studies have found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataracts. Foods rich in lutein include spinach, cauliflower, onion, amaranth, asparagus, rape and so on. Foods rich in zeaxanthin include corn, pumpkin, orange, spinach, kale and so on.
3. Prevention of night blindness: β 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, which is an important raw material for the formation of ocular photosensitive substances. Adequate vitamin A can increase the smoothness of cornea and make eyes bright. On the contrary, it will make corneal epithelial cells fall off, thicken and keratinize, make the original clear and transparent cornea as blurred as ground glass, and even cause eye diseases such as night blindness and cataract. Foods rich in beta carotene: carrots, spinach, pumpkins, sweet potatoes, broccoli, mangoes, etc.
4. Make your vision clearer: DHA. The retina and optic nerve in the eyeball are rich in DHA, however, our body cannot synthesize this fatty acid by itself. Proper DHA supplementation will make your vision sharper and clearer. In addition, DHA is an important component of brain neurons. Foods rich in DHA: deep-sea fish, such as salmon, salmon, etc. Vegetarians can eat flaxseed, perilla seeds or algae.
5. Prevention of macular degeneration: zinc. It is found that zinc deficiency is closely related to macular disease. If zinc is not enough, it will lead to decreased vision and blurred vision in low light. Foods rich in zinc: shellfish and soft seafood, lean meat, black sesame seeds, hazelnuts, walnuts, etc.
6. delay eye aging: vitamin e vitamin e has strong antioxidant capacity, which can reduce free radicals in the eyeball and delay eye aging. Foods rich in vitamin e: almonds, sunflower seeds, etc.
7. Improve eye health: Vitamin C can prevent the retina from being damaged by ultraviolet rays, prevent the lens from aging, increase the toughness of tiny blood vessels in the eye, repair cells, and help improve eye health. Foods rich in vitamin C: kiwi fruit, fresh jujube, grapefruit, green pepper, strawberry, etc.