Top 10 foods to protect your eyes

Eyes are the windows to the soul. We should not let our eyes get hurt in normal times. We should protect our eyes. To protect our eyes, we need to supplement with more vitamins, calcium, and trace elements. These have a great impact on our body because they can ensure that we have a pair of bright and good eyes, and at the same time make our eyes clearer when we see something.

What to eat is good for the eyes? If you want to have a pair of bright eyes, remember to eat more of these 7 foods.

1. Vitamin A

Vitamin A, also known as retinol, plays an important role in the formation of human vision. It is involved in the synthesis of rhodopsin in the retina. If there is a lack of vitamin A, the eye's ability to adapt to dark environments will decrease, and in severe cases it may lead to night blindness.

Animal liver, cod liver oil, fish roe, whole milk and whole milk products, eggs, etc. are high in vitamin A. Carotene can also be converted into vitamin A in the human body, so it is called provitamin A. Provitamin A is found in high concentrations in green and yellow vegetables and fruits such as spinach, leeks, pea sprouts, alfalfa, green peppers, sweet potatoes, carrots, pumpkin, apricots, and mangoes.

2. Calcium

Calcium is the "protector" of eye tissue. Calcium deficiency in the body can not only cause a decrease in the elasticity of the retina, increased pressure in the lens, and elongation of the anterior-posterior diameter of the eyeball, but can also cause degenerative lesions of the cornea and ciliary muscles, easily leading to vision loss or myopia.

Milk, beans, fungi, dried fruits and seafood are rich in calcium. When consumed with vitamin D, they facilitate calcium absorption.

3. Trace elements: selenium, zinc, and chromium

Trace elements selenium, zinc and chromium can improve the function of eye tissue and prevent and treat vision loss.

Foods rich in selenium include animal liver, eggs, fish, shellfish, soybeans, mushrooms, asparagus, shepherd's purse, carrots, etc.; foods rich in zinc include liver, kidney, seafood, milk, cereals, beans, nuts, etc.; foods rich in chromium include beef, black pepper, brown rice, corn, millet, semolina, brown sugar, grape juice, edible fungi, etc.

4. Vitamin C

Vitamin C can reduce the damage of light and oxygen to the lens of the eye, thereby delaying the occurrence of cataracts. Foods containing vitamin C include bell peppers, tomatoes, lemons, kiwis, hawthorns and other fresh vegetables and fruits.

5. Kelp

In addition to iodine, kelp also contains 1/3 mannitol. There is a thick layer of "white frost" on the surface of dried kelp, which is the mannitol in the kelp. Mannitol has a diuretic effect, can reduce intraocular pressure, and is effective in treating acute glaucoma. Other seaweeds such as kelp also contain mannitol and can be used as an auxiliary food for the treatment of acute glaucoma.

6. Whole grains and fresh vegetables

Finally, eat more whole grains and fresh vegetables, and less candy and sweets. Vitamin B and vitamin C in whole grains and fresh vegetables have a protective effect on the eyes.