Which nutrients determine good eyesight and what to eat is good for eyes？

　　To protect vision and prevent eye diseases, we need to start from many aspects, among which paying attention to nutrition is also helpful to improve vision.

　　Which nutrients determine good eyesight?

　　Procyanidins are pure natural anti-aging nutrients. Existing studies have proved that proanthocyanidins are the most effective antioxidants discovered by human beings today, and their antioxidant performance is 50 times higher than that of vitamin E and 200 times higher than that of vitamin C.. Different from other antioxidants, proanthocyanidins can directly protect the brain and optic nerve system through the blood-brain barrier. It can be detected in the blood 20 minutes after taking it. The main function of proanthocyanidins is to soften capillaries, eliminate eye fatigue and improve vision. In addition, it can also assist in the treatment of myopia, amblyopia, cataract, glaucoma and other eye diseases.

　　Lutein and zeaxanthin Lutein are carotenoids. In our daily diet, food contains more than 50 kinds of carotenoids, but only lutein and zeaxanthin will accumulate in the macular part of the retina, so it is also called macular pigment. Retina and macula are responsible for feeling images, fine vision and clarity, and they are needed for daily color discrimination and reading literacy. If lutein and zeaxanthin are lacking in macula and retina for a long time, it will affect vision; Those with severe symptoms may even be blind.

　　In addition, lutein and zeaxanthin are the only nutrients that can absorb blue light and ultraviolet light, which can improve eye fatigue and reduce the phenomenon of "watery eyes"; They are also powerful natural antioxidants, which can resist the damage of free radicals to the eyes and protect them.

　　0 ~ 1 years old is a period of rapid eye development, so it is especially necessary to supplement nutrition. However, the content of lutein in breast milk is seriously insufficient, and the human body itself can’t synthesize lutein at all. Therefore, milk powder or complementary food with lutein should be selected for the baby.

　　The antioxidant capacity of anthocyanin anthocyanin is about 50 times that of vitamin E. Studies have proved that anthocyanins can strengthen microvascular elasticity, promote microvascular blood circulation, maintain normal eye pressure, eliminate eye muscle fatigue and edema, and improve vascular dark circles; It can activate and accelerate the regeneration of rhodopsin, promote visual acuity and improve night blindness; Can effectively inhibit the enzymes that destroy eye cells; It can make the retina adapt to the change of light, improve the eye’s recognition in the dark, protect the eyes from free radicals and prevent eye degenerative diseases.

　　Astaxanthin Astaxanthin, a red carotenoid found in the shell of crayfish, has strong oxidation resistance, can effectively remove oxygen free radicals in cells, enhance cell regeneration ability, maintain body balance and reduce the accumulation of aging cells, thus protecting skin health, promoting hair growth, resisting aging, relieving exercise fatigue and enhancing vitality. Astaxanthin can easily pass through the blood-brain barrier and cell membrane, which can effectively prevent retinal oxidation and photoreceptor cell damage. It can also protect the central nervous system, especially the brain. In addition, it can also prevent ultraviolet radiation and cardiovascular diseases.

　　Vitamin

　　Vitamin C Vitamin C comes from vegetables and fruits, especially dark green vegetables. Vitamin c can weaken the damage of light and oxygen to the lens of the eye, thus delaying the occurrence of cataract.

　　Vitamin A Vitamin A plays a very important role in maintaining normal vision. Because it is an important raw material for synthesizing visual photosensitive substances. If vitamin A is lacking, the eye’s ability to feel weak light will decrease, and it is impossible to see objects clearly in the weak light environment.

　　Vitamin B Vitamin B is helpful for promoting normal growth and development of human body, improving optic nerve function and improving vision and energy. Lack of vitamin B can lead to lack of concentration and dull eyes.

　　Vitamin B Vitamin B can improve eyesight, relieve eye fatigue and treat eye diseases. It can also promote development, improve human body’s absorption of iron, strengthen human immunity and eliminate free radicals.

　　Taurine Taurine is abundant in human retina, which can improve visual function and promote the development of retina. At the same time, it can also improve the self-repair ability of cornea and fight against eye diseases. When the taurine content in retina decreases, the structure and function of retina may be disordered, which may affect vision.

　　Calcium is closely related to eyeball composition. Teenagers who are at the peak of their growth need more calcium. If we don’t pay attention to calcium supplementation, it will not only affect bone development, but also make the developing eyeball wall — — The elasticity of sclera decreases and the internal pressure of lens increases, which causes the anterior and posterior diameter of eyeball to lengthen and lead to myopia.

　　Chromium-chromium can activate insulin and make insulin exert its maximum biological effect. If the chromium content in human body is insufficient, the function of insulin in regulating blood sugar will be hindered, and the osmotic pressure of plasma will increase, which will lead to the increase of osmotic pressure and diopter of eyeball lens and aqueous humor, thus inducing myopia.

　　Zinc and zinc are mainly distributed in bones and blood, and zinc is also found in corneal epidermis, iris, retina and lens. Zinc participates in the metabolism and transport of vitamin A in the eye, and maintains the normal tissue state of retinal pigment epithelium. Zinc deficiency can lead to visual impairment.

　　What food do you often eat to have good eyesight?

　　Foods rich in vitamin A Vitamin A is an indispensable trace element to keep eyes healthy. Without vitamin A, you will get night blindness. The best food sources of vitamin A are various animal livers, cod liver oil, fish eggs and poultry eggs. In addition, vitamin A contained in carrots, lettuce, cabbage, amaranth, alfalfa, sweet potatoes with red hearts, pumpkins, green peppers and other vegetables can also be converted into vitamin A in the human body.

　　However, vitamin A supplementation should not be rushed, otherwise excessive intake of vitamin A may lead to vitamin A poisoning.

　　Spinach Spinach can prevent eye diseases. A carotenoid called lutein found in spinach can prevent cataracts and macular degeneration.

　　Fruits rich in vitamin C can scavenge free radicals that can harm eyes, so the intake of foods rich in vitamin C such as kiwi fruit, orange, lemon, medlar and hawthorn should be increased. In addition, fresh vegetables such as bell peppers and tomatoes are also rich in vitamin C.

　　Bean products Bean products contain essential fatty acids, phytoestrogens and vitamin E which are beneficial to eyes. Soy milk, soybeans, soy cheese and other soy products and foods rich in vitamin E, such as olive oil and cereal, are all beneficial to eye health.

　　Garlic and onion garlic are excellent foods for improving eyesight. The sulfur in garlic can stabilize the lens and make it more resilient. In addition, onions rich in sulfur are also good for eyesight.

　　Vitamin A contained in apricot can reduce the damage caused by free radicals to eyes and delay the aging of eyes. In addition, apricots also contain some carotenoids that can improve vision, which is very good for eyes.

　　Cysteine, sulfur, lecithin, amino acids and lutein in eggs can effectively prevent cataracts and protect eye health.

　　Salmon and sardines ω contained in salmon and sardines; -3 fatty acids are very good for vision, which can inhibit free radicals in the eyes, prevent the formation of new blood vessels and prevent lens inflammation.

　　The lutein and zeaxanthin contained in broccoli can protect eye cells from the pressure caused by free radicals, improve vision and prevent cataracts.

　　Flavonoids in dark chocolate can protect the blood vessels in the eyes and make the cornea and lens healthier. Only pure dark chocolate can achieve this effect.

　　Foods with high calcium content mainly include milk and its products, shellfish (shrimp), bone meal, beans and bean products, egg yolk and dark green vegetables. At the same time, we should also pay attention to foods rich in vitamin D such as animal liver and green vegetables to increase the absorption and utilization of calcium.

　　Chromium-containing food is mostly found in brown rice and wheat bran, and animal liver, grape juice and nuts are also rich in content.

　　Zinc-containing foods contain more zinc, such as oysters, meat, animal livers, eggs, peanuts, wheat and beans. (Li Ruixiang)