What to eat to protect your eyes

As the saying goes, the eyes are the windows to the soul. The eyes are not only related to a person's appearance and charm, but also an important organ to see the outside world, everyone wants to have a pair of bright eyes, so what are the foods to protect the eyes?

Foods with protein

Protein is an important component of the eye. The normal function of the eye and the renewal of aging tissues are inseparable from protein, and if protein supply is insufficient for a long time, it will make the eye tissues aging, function decreases, and even blindness. Foods containing protein include lean meat, fish, dairy, eggs and soy products.

Foods containing vitamin A

Vitamin A has the function of maintaining the normal cornea of the eye, avoiding corneal dryness and degeneration, and enhancing the photoreceptance of the retina. When vitamin A is sufficient, it can increase the brightness of the cornea and make the eyes bright. If vitamin A is lacking, it will affect the rate of synthesis of retinol, can not see in the dark field of vision, forming night blindness, but also can make the tear gland epithelial cell tissue damage, secretion is reduced did not cause dry eye disease. Foods containing vitamin A: animal liver, cod liver oil, eggs, milk, etc.; yellow and green vegetables such as carrots, rape, pumpkin, red and yellow fruits, such as apricots, persimmons, etc., all contain carotene. Carotene can be converted into vitamin A in the body.

Foods containing vitamin B1

Vitamin B1 has the function of participating and maintaining the function and metabolism of nerve (including optic nerve) cells. If vitamin B1 deficiency is insufficient, the eyes can become dry and even inflammation of the optic nerve can occur. Foods containing vitamin B1: animal offal, lean meat, beans, peanuts and brown rice, etc.

Foods containing vitamin B2

Vitamin B2 has a protective effect on the eyelids and the bulbar conjunctiva. A lack of vitamin B2 can easily cause conjunctival congestion, eyelid inflammation, photophobia, and blurred vision. Foods containing vitamin B2 include animal liver and kidney, lean meat, dairy, eggs, soybeans and soy products, etc.

Foods containing vitamin C

Vitamin C is an important nutrient for the lens of the eye. Insufficient intake of vitamin C can cloud the lens and cause loss of transparency, which is one of the main causes of senile cataract. Foods containing vitamin C include citrus, grapefruit, fresh dates, kiwi and fresh vegetables and fruits such as chili, spinach, rape, and chiaotzu.

Calcium-containing foods

Calcium deficiency in the human body can easily lead to vision fatigue and distraction, so you should eat more calcium-rich foods such as yogurt, milk, shrimp, beans and soy products, and you can also take vitamin D supplements to promote calcium absorption.

Foods containing zinc

Zinc can enhance the sensitivity of the optic nerve, participate in the liver, retinol reductase composition in retinal tissue cells, directly affect the role of vitamin A metabolism and retinaldehyde, zinc deficiency, easy to lead to dark adaptability, affecting the function of color change. Foods that contain more zinc include oysters, lean meat, nuts, kelp, etc.

Selenium-containing foods

Selenium has a protective effect on vision. Foods rich in selenium include cereals, seafood, beef loin, pork loin, meat, eggs, fish, melon seeds, garlic, etc.

Chromium-containing foods

Chromium also has a role in maintaining normal eye function. When the body is deficient in chromium, the role of insulin will be significantly reduced, especially when the body has high blood sugar, which can easily cause changes in blood osmotic pressure, resulting in changes in the lens and atrial fluid osmotic pressure of the eye, leading to lens convexity, resulting in myopia. Foods rich in chromium include coarse grains, brown sugar, fish, shrimp, lean meat, eggs, fresh fruits and vegetables, etc.