Modern people overuse their eyes every day. During the day, it's computers, and at night, it's phones, bombarded by various electronic products one after another. It's inevitable for the eyes to become dry and tired, and over time, vision may also decline. The British "Daily Mail" points out that eating the right foods can help relieve eye fatigue. Let's take a look at the top five foods that protect the eyes of computer users and office workers.
Colorful fruits and vegetables—Vitamin A
"The night gave me black eyes, but I use them to seek light." But if the body lacks vitamin A, "seeking light" becomes much more difficult. As is well known, night blindness is caused by a deficiency of vitamin A in the human body.
Colorful fruits and vegetables, such as carrots, sweet potatoes, mangoes, and papayas, contain rich beta-carotene, which can be converted into vitamin A in the body.
Animal organs, as well as cheese, eggs, fish, milk, yogurt, etc., are also sources of vitamin A.
Recommended intake: It is recommended to consume 0.8 mg of vitamin A daily; 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 area of the human retina, and orange and red peppers are important sources of zeaxanthin.
Green vegetables—Lutein
Green vegetables are rich in lutein, which can absorb harmful blue light and ultraviolet rays and protect the eye's lens and retina.
Among various green vegetables, kale has the most lutein, with about 11.4 mg per 100 grams. Although oranges and eggs also contain lutein, you would need to eat 41 oranges or 71 eggs to equal the lutein content in 80 grams of kale. Spinach is another excellent source, containing 7.9 mg of lutein per 100 grams.
Recommended intake: Consuming 10 mg of lutein daily is enough, which can be achieved by eating one serving of kale.
Shellfish and seeds—Zinc
Zinc is an essential element for human health and can enhance the sensitivity of the optic nerve.
Lean meats, grains, oysters, crabs, seeds, and sardines are all important sources of zinc, with oysters having the highest zinc content.
Recommended intake: 10 mg daily. 120 grams of sardines contain 2.6 mg of zinc, and a whole grain breakfast can provide about 0.7 mg.
Blueberries and blackberries—Protect the retina
The pigments in blueberries and blackberries can protect retinal cells from damage caused by aging and light exposure.
Research also shows that these pigments can slow age-related macular degeneration and cataracts, but more research is needed.
Recommended intake: About two handfuls of blueberries or four tablespoons of blackberries a day is sufficient.
Oily fish—Omega-3 fatty acids
Highly concentrated in the retina, it can maintain the normal function of photoreceptor cells. In addition, it can lower cholesterol and promote cardiovascular health.
Recommended intake: Eat oily fish such as salmon and tuna at least once a week.