Eye Care: Nutrients Needed for Your Eyes
What nutrients do the eyes 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. You will get the most professional and helpful knowledge about how to protect your eye healthy with vegetables and fruits on VlookOptical.
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, however it is not suitable for large consumption because of its high cholesterol content.
It is recommended by VlookOptical to eat food in high 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 for eating with fat, so it's better to eat in or after meals.
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 are contained 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 and the protection of the cornea. Lack of Vitamin B 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 are rich in Vitamin B, as well as liver, lean meat, yeast, milk, beans, green vegetables.
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 shows 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 contains more Vitamin C, as well as papaya, orange, grapefruit, strawberry and so on. Some vegetables have both Vitamin C and beta carotene, such as green pepper, mustard, broccoli, spinach, tomatoes and so on. VlookOptical's recommendation is to eat original vegetables or fruits without any manufacture as much as possible to reduce nutrient loss.
5. Vitamin E
Vitamin E is also an antioxidant which protects eye cells from unstable molecules that is also called free radicals and breaks 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, VlookOptical recommend to control the daily intake of oil and nuts. If taking the porcelain spoon as a unit, eat one or two spoons a day would be most benificial to eye healrh.
6. Omega-3 fatty acids
Omega-3 fatty acids are highly concentrated on 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 which contain Omega -3 fatty acids: fatty fish (salmon, mackerel, Sardine), exotic seeds, walnuts, sesame and Phaseolus vulgaris.
Anthocyanin, an antioxidant, enhances night vision and delays macular degeneration.
Vegetables, fruits or berries of red, purple and blue colors, such as red beet, blueberry, cranberry, black cherry, purple grape (skin), California plum, etc., all contain anthocyanins.
The retina of the eyeball is composed of proteins. The lack of proteins will lead to insufficient synthesis of rhodopsin, which will lead to visual impairment. Therefore,it is healthy to eat more high protein foods, such as lean meat, fish, milk, eggs and soybean products.
The body needs zinc and other trace elements 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.