Introduction: Nowadays, whether it's for work or life, we rely on various electronic devices. While they bring great convenience, they also tire our eyes out. To maintain good eye health, a scientific diet is essential because many eye diseases are closely related to nutrients. So, what nutrients do our eyes actually like?
Eye fatigue is a common ophthalmic condition. The resulting dryness, soreness, aching, blurred vision, and even decreased vision directly impact people's work and daily lives. Eye fatigue is mainly caused by a reduced blinking frequency when focusing intently on a computer screen, leading to less tear secretion, and the intense stimulation from the flickering screen. It can cause pain in the neck, shoulders, and other corresponding areas, and can also trigger and worsen various eye diseases.
1. Carotenoids.
Carotenoids can promote rhodopsin to reach a normal level, thereby preventing damage to the eyes caused by bright light after being in the dark. Additionally, they can prevent night blindness, xerophthalmia, corneal ulcers, and keratomalacia. Sources of carotenoids include deep yellow, deep green, and red fruits and vegetables, such as pumpkin, green peppers, tomatoes, and corn.
2. Vitamin A.
It forms the light-sensitive material on the surface of the retina; night blindness is caused by a lack of vitamin A. Staring at a computer screen for long periods consumes a large amount of vitamin A. The most common food rich in vitamin A is animal liver, but it has high cholesterol and is not suitable for large consumption. It is recommended to eat foods rich in beta-carotene, such as carrots, spinach, and other green-yellow vegetables, because about 1/6 of beta-carotene is converted into vitamin A in the body. However, vitamin A and beta-carotene are fat-soluble, so consuming them with fat is more effective.
Celery Stir-fried with Carrots
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 symptoms such as neuropathy, photophobia, blurred vision, and tearing. Foods rich in B vitamins include whole grains like brown rice, germ rice, and whole wheat bread, as well as liver, lean meat, milk, and legumes.
4. Vitamin C.
Vitamin C can reduce the damage to the eye's lens caused by ultraviolet rays and oxygen. Foods rich in vitamin C include fresh red dates, citrus fruits, hawthorn, strawberries, kiwis, and tomatoes.
5. Vitamin E.
Vitamin E is also an antioxidant that can reduce free radicals in the eye and delay aging. Plant oils (such as olive oil, soybean oil, peanut oil, sunflower oil), nuts (such as walnuts, almonds, cashews, peanuts, sunflower seeds), and wheat germ are all good sources of vitamin E. However, experts remind that nuts are also high in energy, so you should eat a maximum of two handfuls per day.
Cucumber and Almond Salad with Natto
6. Anthocyanins.
The Mayo Clinic in the United States points out that anthocyanins, as an antioxidant, can enhance night vision and slow down macular degeneration. Vegetables, fruits, or berries in red, purple, purplish-red, and blue colors, such as blueberries, black cherries, purple grapes, and plums, contain anthocyanins.
7. Lutein and Zeaxanthin.
These two substances help filter blue light and ultraviolet rays, protecting the macula of the retina from damage. Dark-colored corn, pumpkin, spinach, kale, broccoli, onions, and rapeseed are all foods rich in lutein and zeaxanthin.
8. Tea Polyphenols.
They can not only eliminate free radicals in the body but also prevent radiation damage to the eyes. People who frequently use computers and mobile phones can benefit greatly from drinking green tea daily.
Chrysanthemum, Hawthorn, and Green Tea
Celery makes carrots
Green tea on the mountain
A fragrance