1. Vitamin A. It constitutes the light-sensitive substance on the surface of the retina, and night blindness is caused by a vitamin A deficiency. Chao Chiang, Head of the Nutrition Department at the Taipei Branch of Mackay Memorial Hospital, points out that staring at a computer screen for long periods will deplete vitamin A. The most common foods rich in vitamin A are animal organs, but they are high in cholesterol and not suitable for large consumption. It is recommended to eat foods rich in beta-carotene, such as carrots, spinach, and other green and yellow vegetables, yellow fruits, eggs, dairy products, etc., because an average of 1/6 of beta-carotene is converted into vitamin A in the body. However, vitamin A and beta-carotene are fat-soluble, so they are more effective when consumed with fat. It is best to eat them as part of a cooked dish or after a meal.
2. Carotenoids. Besides beta-carotene, other members of the carotenoid family, such as lutein and zeaxanthin, also make an indispensable contribution to eye health. Sources of carotenoids include deep yellow, deep green, and red fruits and vegetables, such as pumpkin, green peppers, tomatoes, corn, papaya, cantaloupe, mangoes, watermelon, etc. Lutein and zeaxanthin can be found in dark green leafy vegetables, such as spinach, kale, mustard greens, celery, etc.
Braised Shredded Mustard Greens in Red Oil
3. B vitamins. They are related to the health of the optic nerve and also have a protective effect on the cornea. A deficiency in B vitamins can easily lead to neuropathy and neuritis, and symptoms such as photophobia, blurred vision, and tearing. Whole grains such as brown rice, germ rice, and whole wheat bread, as well as liver, lean meat, yeast, milk, beans, green vegetables, etc., are all rich in B vitamins.
4. Vitamin C. Guava, kiwi, papaya, orange, tangerine, grapefruit, strawberries, etc., contain relatively high amounts of vitamin C. Meanwhile, in-season fruits have even higher vitamin C content. Some vegetables provide both vitamin C and beta-carotene, such as green peppers, kale, broccoli, spinach, tomatoes, etc. However, vitamin C is sensitive to heat, light, and iron pots, so it is best to eat them raw as much as possible to reduce nutrient loss.
5. Vitamin E. Vitamin E is also an antioxidant. Vegetable oils (such as olive oil, soybean oil, peanut oil, sunflower oil, etc.), nuts (such as walnuts, almonds, cashews, peanuts, pine nuts, sunflower seeds, etc.), and wheat germ are all good sources of vitamin E.
Sautéed Chicken with Walnuts in Bean Sauce
However, you should control your oil intake, using a porcelain tablespoon as a unit, with a maximum of two tablespoons per day. The calorie content of nuts is also not low, so you can eat a maximum of two handfuls per day. Nuts should preferably not be stir-fried with salt or added with sugar.
6. Anthocyanins. The Mayo Clinic in the United States points out that this antioxidant can enhance night vision and slow down macular degeneration. Vegetables, fruits, or berries in red, purple, purplish-red, and blue colors, such as red beets, blueberries, cranberries, black cherries, purple grapes (skin), California plums, etc., all contain anthocyanins.
7. Zinc. The body needs minerals like zinc to help clear free radicals. In addition, research has found that a zinc deficiency may lead to macular degeneration. Zinc is found in all seafood, such as oysters, shellfish, fish, and shrimp. In addition, zinc is also found in wheat and nuts.
Roasted Oysters with Garlic
Garlic roasted oak
Red meat
Fish and cheese