If you want good eyesight, please remember these foods

This is the 2153th article of Da Yi Xiao Hu

A few days ago, my son’s kindergarten conducted a vision test on the children. The results were surprising. Seven or eight out of 30 children failed the test, and three of them were determined to wear glasses after re-examination!

Indeed, in recent years, myopia has been gradually occurring earlier, in preschoolers. It is worth noting that the younger the myopia patient is, the faster the degree of myopia increases, and the higher the chance of becoming high myopia. High myopia is a risk factor for eye diseases such as retinal detachment and glaucoma in the future.

So how can we maintain normal vision? As a nutritionist, I can tell you that a balanced diet is an important factor in protecting vision. So what is the relationship between diet and eyes?

Vitamin A

Also known as retinol. Vitamin A is an important raw material for the photosensitive substances of the eye. Sufficient vitamin A can increase the smoothness of the cornea and make the eyes bright and energetic. On the contrary, it will cause the corneal epithelial cells to fall off, thicken, and keratinize, making the originally clear and transparent cornea blurry like frosted glass, and even cause night blindness, cataracts and other eye diseases. Vitamin A can also prevent and treat dry eyes.

Foods rich in vitamin A: animal liver, cod liver oil, milk and eggs, etc.

Beta Carotene

β-carotene can be converted into vitamin A in the body. Therefore, fruits and vegetables containing β-carotene are a good source of vitamin A.

Foods rich in beta-carotene: carrots, spinach, pumpkin, sweet potato, cauliflower, mango, etc.

Lutein and Zeaxanthin

In the carotenoid family, only zeaxanthin and lutein exist in the retina of the eye, and the two exist in similar amounts. They can help resist blue light that damages the eyes, protect the macula of the retina from damage, and maintain visual sensitivity and clarity. In addition, studies have also found that increasing the intake of zeaxanthin and lutein can reduce the occurrence of cataracts.

Foods rich in lutein: spinach, broccoli, citrus fruits, etc.

Foods rich in lutein: corn, pumpkin, orange, kale, etc.

B vitamins

Vitamin B1 is a nutrient for the optic nerve. When vitamin B1 is insufficient, the eyes are prone to fatigue. When vitamin B2 is deficient, it can cause weakened tissue respiration and decreased metabolic intensity, thereby causing conjunctivitis, keratitis and other diseases.

Foods rich in B vitamins: cereals, beans, animal offal, fruits and vegetables, etc.

Vitamin C

It is one of the components of the lens of the eye, which can protect the retina from damage by ultraviolet rays, prevent the lens from aging, increase the toughness of small blood vessels in the eye, repair cells, and help improve the health of the eye. If you lack vitamin C, you are prone to cataracts, which is a cloudy lens.

Foods rich in vitamin C: various fresh vegetables and fruits, especially kiwi, green pepper, fresh dates, etc.

DHA

The retina and optic nerve in the eyeball are rich in DHA, however, our body cannot synthesize this fatty acid on its own. Proper supplementation of DHA will make vision sharper and clearer. In addition, DHA is also an important component of brain neurons.

Foods rich in DHA: deep-sea fish, such as salmon, trout, etc.

High-quality protein

Protein is the main component of cells, and the repair and renewal of tissues requires continuous protein supplementation. Supplementing high-quality protein can enhance the strength of the ciliary muscle and the toughness of the sclera, and also play a certain role in the repair and regeneration of intraocular muscles, sclera, retina, optic nerve and other tissues.

Foods rich in high-quality protein: fish, lean meat of livestock and poultry, eggs, beans and milk, etc.

Enhance chewing function and promote eye muscle movement

Eating food can stimulate facial muscle movement, including the muscles that control eye movement, thereby effectively exerting the ability to regulate the eye lens. According to the development of children's teeth, chewy hard foods such as carrots, nuts, and fruits can be arranged to increase children's chewing opportunities, strengthen eye muscle exercise, and protect vision.

Avoid or reduce sweets

Excessive intake of refined sugar will significantly increase blood sugar concentration, causing the aqueous humor osmotic pressure to decrease, penetrate into the lens, making it convex, and leading to refractive myopia, so you should not eat or eat less sweets.

Of course, in addition to a balanced diet, if you want to have normal eyesight, you should ensure sufficient outdoor activities, develop good eye habits, insist on doing eye exercises, reduce the use of electronic products, etc.

Author: Department of Clinical Nutrition, Tongji Hospital, Shanghai

Wu Ping