The eyes are the head of the people, the window of the soul. A pair of beautiful and moving eyes will give people endless charm. For young people, especially young women, the bodybuilding of the eyes is crucial. In order to make their eyes bright and fit, in addition to the need to strengthen the protection of their eyes in daily life, they should also eat in the diet more nutrients beneficial to eye function. In general, there are the following aspects of foods that are good for eye-building:
Vitamin A-rich foods
Vitamin A is a major nutrient that maintains normal metabolism of human epithelial tissues, maintains normal cornea, does not make the cornea dry and degenerate, and has the effect of enhancing visual acuity in dark light. If the body lacks vitamin A, keratitis, dry eyes, photophobia, tearing, and even thickening or softening of the conjunctiva may lead to vision loss, resulting in night blindness or insomnia. Therefore, choose more foods rich in vitamin A. Vitamin A is mainly contained in animal foods such as animal liver, eggs, milk, cod liver oil, butter and other foods. In addition, carotene is the premise of vitamin A, which can be converted into vitamin A in the body, but its conversion rate is only 1/6, mainly contained in carrots, spinach, lettuce leaves, leeks, spinach (bamboo vegetables), pea sprouts , wolfberry, pumpkin, tomato, leeks, coriander, seaweed, green beans, etc.
Foods rich in vitamin B2 Vitamin B2 can ensure the normal metabolism of the retina and cornea, if the lack of vitamin B2 susceptible to keratitis, tearing, red eyes, itching, and even eyelid and other symptoms. Vitamin B2 is a kind of vitamin that is easy to lack in our country's residents. Therefore, we should pay attention to foods rich in vitamin B2 in the diet, especially during puberty, we should eat more liver, heart, kidney, egg yolk, butter and colored vegetables, especially some Wild vegetables are particularly rich in vitamin B2.
Foods rich in vitamin B1 and niacin, if vitamin B1 and nicotinic acid intake are insufficient, prone to nystagmus, visual retardation and other symptoms. Vitamin B1 is rich in coarse grains, and niacin is generally sufficient in food. Therefore, as long as the diet is reasonable and the food is diversified, eye protection can be achieved.
Vitamin C-rich food Vitamin C is one of the components that make up the eye lens. If the body lacks vitamin C and is susceptible to cataract with opacity of the lens, it is important to eat more foods rich in vitamin C such as fresh vegetables and fruits.
Fish fish rich in long-chain polyunsaturated fatty acids, especially deep-sea fish, are rich in long-chain polyphenols and fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have retinal effects on the retina. Protection, if you can eat 1-2 times a week can protect eyesight.
Eat less irritating food
Eat or eat spicy foods that are irritating to the eyes, such as pepper, onion, garlic, pepper and other spicy foods. In particular, cigarettes and alcohol are more damaging to vision, and they quit smoking and alcohol.
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