It can be said that the eyes are one of the most overworked organs in the human body. Although not large in volume, their precision and demand for nutrients, oxygen, and blood are no less than any other organ. Therefore, to protect the eyes, a scientific diet is also essential. So, what nutrients do the eyes actually like?
1. Preventing cataracts: Anthocyanins
Anthocyanins can promote the regeneration of visual purple in the eyes, stabilize the microvessels in the eyes, and enhance microcirculation. Additionally, anthocyanins are potent antioxidants that can reduce damage from free radicals to the eyes, helping to prevent cataracts. Foods rich in anthocyanins include blueberries, blackberries, cherries, eggplant, red pomegranates, black rice, etc.
2. Blocking harmful light: Lutein and Zeaxanthin
In the carotenoid family, only zeaxanthin and lutein are found in the retina of the eye, and their amounts are quite similar. They help block blue light that damages the eyes, protecting the macula of the retina from harm and maintaining visual acuity and clarity. Furthermore, studies have also found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataracts. Foods rich in lutein include spinach, broccoli, onions, red amaranth, asparagus, rapeseed, etc. Foods rich in zeaxanthin include corn, pumpkin, oranges, spinach, kale, etc.
3. Preventing night blindness: Beta-carotene
Beta-carotene can be converted into vitamin A in the body. Therefore, fruits and vegetables containing beta-carotene are a good source of vitamin A. Vitamin A is an important material for the light-sensitive substances in the eyes. Sufficient vitamin A can increase the smoothness of the cornea, making the eyes bright and spirited. Conversely, a deficiency can lead to the shedding, thickening, and keratinization of corneal epithelial cells, making the originally clear and transparent cornea as blurry as frosted glass, and can even cause eye diseases such as night blindness and cataracts. Foods rich in beta-carotene: carrots, spinach, pumpkin, sweet potatoes, broccoli, mangoes, etc.
4. For clearer vision: DHA
The retina and optic nerve in the eye are rich in DHA, however, our bodies cannot synthesize this fatty acid on their own. Adequate supplementation of DHA can make vision more acute and clearer. In addition, DHA is also an important component of brain neurons. Foods rich in DHA: deep-sea fish, such as salmon, etc. Vegetarians can eat flax seeds, perilla seeds, or algae.
5. Preventing macular degeneration: Zinc
Studies have found that a deficiency in zinc is closely related to macular degeneration. Without enough zinc, it can lead to decreased vision and difficulty seeing in dim light. Foods rich in zinc: shellfish and soft-bodied seafood, lean meat, black sesame seeds, hazelnuts, walnuts, etc.
6. Delaying eye aging: Vitamin E
Vitamin E has strong antioxidant properties. It can reduce free radicals in the eye and delay aging. Foods rich in vitamin E: almonds, sunflower seeds, etc.
7. Promoting eye health: Vitamin C
Vitamin C can protect the retina from UV damage, prevent the lens from aging, increase the elasticity of small blood vessels in the eyes, repair cells, and help promote eye health. Foods rich in vitamin C: kiwi, fresh jujubes, grapefruit, green peppers, strawberries, etc.