What can you eat to protect your eyes?
what can you eat to protect your eyes?
1, green vegetables & mdash& mdash; Lutein
green vegetables are rich in lutein, which can absorb harmful blue light and ultraviolet light and protect the lens and retina of eyes.
among all kinds of green vegetables, kale has the most lutein, about 11.4 mg per 100 g. Although oranges and eggs also contain lutein, eating 41 oranges or 71 eggs is equal to the lutein content in 80 grams of kale. Spinach is another good source, with 7.9 mg of lutein per 100 grams.
recommended dosage: daily intake of 10 mg lutein, that is, eating a cabbage is enough.
2, colorful fruits and vegetables & mdash& mdash; Vitamin a
& lt; Night gives me black eyes, but I use it to find light& rdquo; But if the body lacks vitamin A, & lt; Looking for the light & quot; But it’s more difficult. As we all know, night blindness is caused by vitamin A deficiency.
colorful fruits and vegetables, such as carrots, sweet potatoes, mangoes and papaya, are rich in beta- Carotene can be converted into vitamin A in human body.
animal viscera and cheese, eggs, fish, milk, yogurt are also sources of vitamin A.
recommended dosage: recommended daily intake of 0.8 mg vitamin A, a medium-sized carrot can provide 0.4 mg; A large sweet potato provides about 0.2 mg. In addition, zeaxanthin is the main pigment in the macular region of human retina, and orange and red pepper are important sources of zeaxanthin.
3, shellfish and melon seeds & mdash& mdash; Zinc
zinc is an essential element for human health, which can enhance the sensitivity of visual nerve.
lean meat, Cereals, oyster, crab, seeds and sardine are all important sources of zinc, and oyster has the highest zinc content.
recommended dosage: 10 mg per day. 120 grams sardine contains 2.6 milligrams of zinc, and breakfast of whole grain can provide about 0.7 grams.
4, oily fish & mdash& mdash; The content of omega-3 fatty acid
in retina is high, which can maintain the normal function of photosensitive cells. In addition, it can reduce cholesterol and promote cardiovascular health.
recommended dosage: eat salmon, tuna and other oily fish at least once a week.
5, blueberry and blackberry
the pigments in blueberry and Blackberry can protect retinal cells from aging and damage caused by light. Studies have also shown that the pigment can slow down age-related macular degeneration and cataract, but more research is needed.
recommended dosage: about two or four teaspoons of blueberries a day.