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Eye Care: Nutrients Needed for Your Eyes


    What nutrients does the eye need? Many people try to eat the right food to lose weight and keep fit, but our vision is also important. Do we still need an ophthalmologist with a carrot a day?

    You may have heard that eating carrots helps improve eyesight. Is it just a lie that parents persuade their children eat more vegetables? Not exactly.

    So what nutrients do the eyes need?

    1. Vitamin A

    Vitamin A can form photosensitive substances on the surface of the retina. Night blindness is a manifestation of vitamin A deficiency. Staring at the digital screens for a long time will consume a lot of vitamin A. The most common food rich in vitamin A is animal viscera, but its cholesterol content is high, not suitable for large consumption.

It is recommended to eat food rich in beta carotene, such as green and yellow vegetables: carrots, spinach, yellow fruits, eggs, dairy products, etc. On average, 1/6 of beta carotene will be converted to vitamin A in the body. But vitamin A and beta carotene are fat-soluble, which is better eaten with fat, so it's better to eat in or after meals.

    2. Carotenoids

    In addition to beta carotene, other members of the carotenoid family, such as lutein and zeaxanthin, contribute significantly to eye health.

The sources of carotenoids include dark yellow, dark green and red vegetables and fruits, such as pumpkin, green pepper, tomato, corn, papaya, Hami melon, mango, watermelon, etc. Lutein and zeaxanthin can be found in dark green leafy vegetables, such as spinach, broccoli, mustard, celery and so on.

    3. Vitamin B

    It is related to the health of the optic nerve, but also to the protection of the cornea. Lack of B vitamins will be prone to neuropathy, neuritis, eye photophobia, blurred vision, tears and so on.

Brown rice, germ rice, whole wheat bread and other whole grains, as well as liver, lean meat, yeast, milk, beans, green vegetables, are rich in B vitamins.

    4. Vitamin C

    This powerful antioxidant helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. Some studies have found that vitamin C also promotes blood vessels’ health, including the delicate capillaries in the retina. Long-term usage of vitamin C may also reduce the risk of forming cataracts and vision loss from macular degeneration.

    Guava, kiwifruit, papaya, orange, grapefruit, strawberry and so on contain more vitamin C. At the same time, the vitamin C of fruit is higher in the season. Some vegetables have both vitamin C and beta carotene, such as green pepper, mustard, broccoli, spinach, tomatoes and so on. But vitamin C is susceptible to heat and light. It is recommended to eat raw as much as possible to reduce nutrient loss.

    5. Vitamin E

    Vitamin E is also an antioxidant which protects eye cells from unstable molecules called free radicals, which break down healthy eye tissue. Vegetable oils (such as olive oil, soybean oil, peanut oil, sunflower seed oil, etc.), nuts (such as walnuts, almonds, cashew nuts, peanuts, pine nuts, sunflower seeds, etc.), and wheat germs are all good sources of vitamin E.

    However, we should control the intake of oil and nuts every day, in order to eat the porcelain spoon as a unit, up to two spoons a day, nuts as far as possible without salt fried, sugar.

    6. Omega-3 fatty acids

    Omega-3 fatty acids are highly concentrated in the retina and are important for maintaining healthy vision and visual development. Some studies have also found that high-quality fish oil keeps eyes moist and protects them from inflammation and age-related macular degeneration.

Foods rich in Omega -3 fatty acids: replace meat with fatty fish (salmon, mackerel, Sardine), exotic seeds, walnuts, sesame and Phaseolus vulgaris, to replenish rich fatty acids.

    7. Anthocyanin

    Anthocyanin, an antioxidant, enhances night vision and delays macular degeneration.

Vegetables, fruits or berries of red, purple, purple and blue colors, such as red beet, blueberry, cranberry, black cherry, purple grape (skin), California plum, etc., all contain anthocyanins.

    8. Protein

    The retina of the eyeball is composed of proteins. The lack of proteins can lead to insufficient synthesis of rhodopsin, which can lead to visual impairment.

Therefore, usually eat more high protein foods, such as lean meat, fish, milk, eggs and soybean products.

    9. Zinc

    The body needs zinc and other minerals to clean up free radicals. Moreover, studies have found that zinc deficiency may lead to macular degeneration.

    Zinc is found rich in oysters, shellfish, fish and shrimp. In addition, zinc is also found in wheat and nuts.

    This article is not medical advice, nor can it replace the advice of medical professionals. Please consult with eye-care professionals for specific questions.

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