To maintain a good vision you need to take care of your own eyes, but there are hardly any basic rules that must be followed in order to do eye care. Looking directly at the sun with the eyes is very harmful to the eyes. Similarly, the time spent at the computer is too long for the eyes. In addition, smoking can also damage eyesight. But you can protect your vision through a healthy diet. As long as you are determined to do it, it is not difficult to maintain good vision. There are many foods that are good for the eye. Here are ten of the best:
1. Carrot
Carrot is a crispy, nutritious, home-grown vegetable. Chinese medicine believes that it can make up for qi, stomach and digestion, Zhuang Yuanyang, and five internal organs, and it has a good effect in treating dyspepsia, chronic phlegm, cough, night blindness, etc. Therefore, it is known as "Oriental Small Ginseng." After being cooked in oil, it can be converted into vitamin A in the human body, which can improve immunity and indirectly eliminate cancer cells. The latest research from American scientists confirms that eating two carrots a day can reduce blood cholesterol by 10% to 20%; eating three carrots a day can help prevent heart disease and tumors.
Carrots contain a large amount of beta-carotene, which acts like a natural eye drop, helps to maintain the lubrication and transparency of the cornea, promotes eye health, and it also prevents cataracts and helps protect the fiber parts of the eye's lens. Because the molecular structure of carotene is equivalent to two molecules of vitamin A, after entering the body, it acts as an enzyme in the liver and small intestine mucosa, and 50% of them become vitamin A, which has the effect of reinforcing liver and eyesight and treating night blindness.
2, spinach
Spinach has a "nutrition model students", it is rich in carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients.
The benefits of spinach do not stop there. It is rich in potassium, calcium and magnesium. It helps the eye muscles to increase their elasticity and is not prone to myopia. People all know that people with calcium deficiency have poor eyeball flexibility and their eye axes tend to lengthen. The daily life of rice, roast pork, braised fish, sweet drinks, and desserts will cause serious loss of calcium in the human body. If you can eat less meat, eat more green leafy vegetables, you can make up for this shortcoming, greatly enhance the flexibility of the eye muscles. And carotenoids called lutein found in spinach can prevent cataract and macular degeneration.
3, tomatoes
Tomato nutrition is very rich, containing 2 to 8 grams of protein per catty, 1.4 grams of fat, 9 grams of carbohydrates, 300 milligrams of calcium, 174 milligrams of phosphorus, 2 milligrams of iron, and vitamin A, B1, B2, C, P, PP, etc. In addition, it also contains fruit acids, citric acid and tomato. The content of vitamin PP is the first in vegetables and fruits, the content of vitamin A is fifteen times that of alfalfa, and vitamin C is equivalent to two-and-a-half pounds of apples, three pounds of bananas and four pounds of pears.
The medical role of tomatoes is based on the ingredients it contains. For example, vitamin P can protect blood vessels and can prevent hypertension; vitamin PP can protect skin health, treat dandruff, maintain normal secretion of gastric juice, and promote the formation of red blood cells. Because of the high content of vitamin C, doctors often eat tomato in the summer for root inflammation, dental diseases, nosebleeds, and bleeding problems. Vitamin A can maintain the skin's elasticity, promote bone calcification, play an important role in the formation of dental tissue, can be used to prevent pediatric rickets, night blindness, dry eyes.
4, Blueberry
Blueberry fruit is rich in nutrients and has the functions of preventing aging of the brain, protecting eyesight, strengthening the heart, fighting cancer, softening blood vessels, and enhancing human immunity. It has a high nutritional content.
Anthocyanins in blueberries can promote retinal regeneration in the retinal cells, prevent severe myopia and retinal detachment, and improve vision. At the same time, they can speed up the regeneration of violaceum, which is a good visual acuity. Indispensable. And anthocyanins are the most effective antioxidants. USDA's research shows that among the 40 kinds of fruits and vegetables people often eat, blueberries have the strongest antioxidant capacity. This means that eating blueberries can have More antioxidants against aging, cancer, and heart disease.
5, cherry fruit
The cherry tomatoes, often referred to as small tomatoes, are officially called cherry tomatoes in Chinese. They are annual herbaceous plants belonging to the genus Solanaceae, and the plants can grow up to 2 meters in height. It has the effects of thirst, strengthening stomach, eliminating food, clearing away heat and detoxification, cooling blood, replenishing blood, nourishing blood and increasing appetite. Can cure thirst, loss of appetite.
The concubine contains special substances such as sweet potato and lycopene. These substances can promote the growth and development of the human body, in particular, promote the growth and development of children, and can increase the body's resistance and delay the aging of humans. In addition, lycopene can protect the human body from carcinogenic toxins in cigarettes and automobile exhaust, and can improve the body's sun protection function. In recent years, scientists from the United States and Germany have discovered that lycopene in tomato products can not only prevent cancer and cancer, but also can prevent prostate cancer, and can also treat prostate cancer.
6, red dates
Jujube, also known as jujube. It is characterized by its high vitamin content and its reputation as a "natural vitamin pill." It has the functions of nourishing yin and tonic the body and supplementing blood. Jujube is a temperate crop with strong adaptability.
Jujube rich in dimension C. Because vitamin C is one of the ingredients that make up the eye's lens. If you lack vitamin C, you can easily suffer from turbid cataract with crystal lens. Vitamin C-rich foods have a variety of fresh vegetables and fruits, especially green peppers, cucumbers, cauliflower, Chinese cabbage, red dates, raw pears, oranges and other highest levels.
7. Eggs
Egg is a protein-rich food, containing 14.7 grams of protein per 100 grams of egg, mainly egg albumin and ovoglobulin, which contains 8 amino acids necessary for the human body, and is very similar to the composition of human protein, the human body to egg protein The absorption rate can be as high as 98%. Every hundred grams of eggs contains 11-15 grams of fat, mainly concentrated in the egg yolk, but also easily digested and absorbed by the body, egg yolk is rich in lecithin, sterols, lecithin and calcium, phosphorus, iron, vitamin A, vitamins D and B vitamins. These ingredients are helpful to improving the function of the nervous system.
If you want to eat eggs, then congratulations. Eggs are very good for eyesight. Eggs contain cysteine, sulfur, lecithin, amino acids, and lutein, which prevent the formation of cataracts.
8, Apple
Apple has the reputation of "wisdom fruit" and "memory fruit." People have long found that eating more apples has the effect of enhancing memory and improving intelligence. Apple is not only rich in essential nutrients in the brain such as sugar, vitamins and minerals, but more importantly, it is rich in zinc. According to studies, zinc is a component of many important enzymes in the human body and is a key element in promoting growth and development.
Apple also has the reputation of “a clear fruit†because it contains vitamin A and trace element selenium, which are critical to vision. According to Indian scientists, the normal retina contains 7 micrograms of selenium, while the eagle eye contains 100 times more selenium. This shows that the sharp vision is related to the selenium content; some people who are unclear in the evening are also lack of vitamins. A, resulting in decreased synthesis of rhodopsin. So eat some apples and protect your eyesight.
9, broccoli
Which nutritive value is highest among a variety of vegetables? You may find it difficult to compare. However, a recent study in Japan concluded that the average nutritional value and disease prevention of broccoli far exceed that of other vegetables. Ranked first, the nutrients in broccoli are not only high in content, but also very comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene, etc. According to the analysis, the flower ball of every 100 grams of fresh broccoli is analyzed. The protein contains 3.5g to 4.5g, which is 3 times that of cauliflower and 4 times that of tomato. In addition, the mineral composition of broccoli is more comprehensive than other vegetables, and the contents of calcium, phosphorus, iron, potassium, zinc, and manganese are very high. Rich, much higher than cabbage flowers belonging to the same cruciferous family.
Experiments have shown that broccoli can not only improve vision but also prevent cataracts. Broccoli contains lutein and zeaxanthin, a phytonutrient antioxidant found in carotenoids. This substance is very good for the lens. These carotenoids protect eye cells from free radicals.
10, dark chocolate
Although chocolate contains a lot of saturated fat, saturated fat in chocolate does not increase your cholesterol levels. In the past few years, researchers have found that chocolate contains steroids, which are a healthy ingredient in green tea and red wine. Many studies now show that dark chocolate is particularly good for people's health.
The flavonoids in dark chocolate can protect blood vessels in the eye, which can strengthen the cornea and lens. It needs to be emphasized that only pure dark chocolate can achieve this desired effect.
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