Vitamin deficiency will increase the risk of some eye diseases, such as cataract, glaucoma and age-related macular degeneration (AMD). Studies have shown that some vitamin and mineral supplements may help prevent or delay the development of these diseases.
Here are four vitamins that are essential for eye health and three other nutrients that are good for eyes. What can I eat to get these vitamins and nutrients? I also listed it for you in the back.
1. Vitamin A and β -carotene
In order to keep good eyesight, vitamin A is essential. It can make eyes see things in weak light. Many people know that lack of vitamin A can lead to night blindness.
Vitamin A can also protect the outermost cornea of the eye, and people who lack vitamin A may feel dry eyes.
Humans will convert beta-carotene into vitamin A, and beta-carotene is widely found in many colorful fruits and vegetables.
2. Tocopherol
α -tocopherol is a form of vitamin E, which has particularly strong antioxidant properties.
Antioxidants help to resist free radicals, which can damage protein in human tissues and eyes, which may lead to cataracts.
A study on the role of vitamin E in preventing cataracts found that people who take vitamin E supplements have better lens clarity. However, if there are already cataracts, vitamin E has no effect on alleviating the progress of cataracts.
3. vitamin c
Vitamin C is another powerful antioxidant, which helps to prevent oxidative damage.
Oxidative damage is the key factor of the two most common age-related cataracts. Studies have found that people who consume more vitamin C can reduce the risk of cataract progression by 33%.
4.b vitamins
Studies have shown that daily supplementation of vitamins B6, B9 and B 12 can reduce the risk of macular degeneration. Macular area is an important area of retina, which is mainly related to fine vision and color vision. Once macular degeneration occurs, vision loss, dark shadows in front of eyes or visual distortion often occur.
A study of 20 18 in South Korea found that decreased intake of vitamin B3 or nicotinic acid was related to glaucoma. It will damage the nerves and lead to decreased vision.
Studies have shown that the following nutrients are also good for the eyes.
1. Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids, which are abundant in green leafy vegetables. It also exists in the lens and retina of the eye. Lutein and zeaxanthin help reduce retinopathy and macular degeneration.
2. Zinc
Zinc is a mineral, which helps to maintain the health of retina, cell membrane and protein structure of eyes.
Zinc can transfer vitamin A from the liver to the retina, thus producing melanin. Melanin is a pigment that protects the eyes from ultraviolet rays.
According to the American Optometry Association, zinc supplementation can also reduce the risk of macular degeneration and delay its progress.
3.ω-3 fatty acids
The retina of the eye contains a particularly high concentration of omega-3 fatty acids (omega-3s), which helps to protect the retina. Omega-3 can reduce the risk of macular degeneration and dry eye.
A balanced and healthy diet can provide the above vitamins and nutrients and promote the eye health of diabetic patients. Diversity of food is very important, so is eating healthy food.
If you may need to take supplements, you need to take them under the guidance of a doctor, because excessive vitamins or nutrients can also cause health problems.
Eating the following foods can get vitamins beneficial to the eyes of diabetic patients.
Vitamin a and beta-carotene:
sweet potato
Small carrot
chili
pumpkin
Vitamin e:
apricot kernel
sunflower seeds?
peanut
safflower oil
soya bean oil
corn oil
Wheat germ oil
asparagus
Vitamin c:
Oranges and orange juice
Cauliflower
Brussels sprouts
blackberry
grapefruit juice
Vitamin B 1 or thiamine:
bean
lentil
pork
fish
Green beans; Beans; green soya bean
yogurt
Vitamin B2 or riboflavin:
beef
oat
yogurt
milk
clam
mushroom
apricot kernel
Vitamin B3 or nicotinic acid:
beef liver
chicken (as food)
Salmon and tuna
Brown rice and white rice
peanut
Vitamin B6 or pyridoxine:
chick-pea
Dark green leafy vegetables
poultry
beef liver
Salmon and tuna
Vitamin B9 or folic acid:
Dark green leafy vegetables
peanut
bean
seafood
sunflower seeds?
egg
Vitamin B 12 or cobalamin:
fish
liver
Red meat
poultry
egg
Enriched milk, cereal and nutritional yeast
Vitamin B 12 can only be obtained from animal food.
Lutein and zeaxanthin:
Dark green leafy vegetables
yolk
corn
asparagus
Cauliflower
Brussels sprouts
Lettuce; lettuce
pea
kale
spinach
Zinc:
Seafood such as oysters, crabs and lobsters.
turkey
bean
chick-pea
nut
Pumpkin seed
Whole grain
milk
Fortified grain
Vegetarians may eat more foods rich in zinc, because there is less zinc in vegetarian food.
Omega-3 fatty acids:
Oily fish such as sardines, tuna and herring.
linseed
walnut
In a word, a balanced and healthy diet helps to provide essential nutrition for diabetics, including whole grains, beans and colorful fruits and vegetables.