Studies have shown that people who follow the Mediterranean diet and eat fish rich in omega -3 fatty acids have a lower risk of macular degeneration (macular degeneration is a disease that causes blurred vision). Cold water fish, such as salmon and tuna, are good for eye health. Because it is rich in omega -3 fatty acids, it can effectively prevent dry eyes, macular degeneration and even cataracts.

2. Avocado?

Avocado is rich in antioxidants lutein and zeaxanthin, which can protect eyesight and reduce the risk of senile macular degeneration and cataract in the elderly.

A study in France found that there is a close relationship between high zeaxanthin content and reducing the risk of age-related macular degeneration. Age-related macular degeneration is an ophthalmic disease, and its inducing factors include hypertension, long exposure and lack of antioxidants, vitamins and minerals in diet.

Avocado is also rich in vitamin C, which is very important for eye health. According to the World Health Organization, as many as 20% of cataracts are caused by excessive exposure to ultraviolet rays, and nutrients such as vitamin C can effectively prevent ultraviolet rays and are beneficial to eye health.

3. eggs?

Eggs are rich in vitamin A, which is very important for protecting eye health. Vitamin A reduces the risk of dry eye and helps to prevent some eye diseases such as retinitis pigmentosa. Egg yolk also contains zeaxanthin, which can effectively prevent ultraviolet rays. Eggs also contain lutein, which is regarded as "eye vitamin".

4. Carrots?

Carrots are rich in vitamin A and carotene. Lack of vitamin A can lead to dry eye, with symptoms of dry eyes, swollen eyelids and corneal ulcer. Carotene helps the eyes to absorb vitamin A, which plays a vital role in protecting eyesight. Vitamin A is also found in milk, cheese, egg yolk, liver and sweet potato.

5. Green tea?

Green tea contains a healthy substance of catechin, which has anti-inflammatory and antioxidant properties. Antioxidants in green tea, such as vitamin C, lutein and zeaxanthin, can prevent cancer, heart disease and eye diseases. A special flavonoid called gallcatechin is good for eye health.

Aft drinking green tea, gallcatechin can provide eye protection for up to 20 hour. According to a study in South Korea in 2007, green tea also has the effect of protecting eyes from ultraviolet rays.

Extended data

Three Trace Elements for Protecting Eyes

I. Vitamin A

The chemical name of vitamin A is retinol, which is the earliest discovered vitamin. 19 13 years, four scientists, including Davis, found that cod liver oil can cure dry eye. A yellow viscous liquid was purified from cod liver oil. 1920 British scientist Manette officially named it vitamin a.

Internationally, vitamin A is officially regarded as a necessary factor in nutrition, and its deficiency will lead to night blindness. Vitamin A is divided into vitamin A alcohol and carotene. Vitamin A can treat eye diseases, and its use has been discovered as early as ancient times.

Vitamin A is a component of rhodopsin that feels weak light in visual cells, which is related to dark vision. If vitamin A is lacking in human body, it will affect the dark adaptation ability.

Second, β -carotene

β -carotene (C40H56) is one of carotenoids and an orange fat-soluble compound. It is the most ubiquitous and stable natural pigment in nature.

β -carotene can be converted into vitamin A after entering the human body, and its molecular structure is equivalent to two molecules of vitamin A. After entering the body, 50% of it becomes vitamin A through the action of enzymes in the liver and small intestine mucosa, which has the function of nourishing the liver and improving eyesight and can treat night blindness.

Third, vitamin C.

Vitamin C is a general term for compounds showing the biological activity of ascorbic acid, and it is a water-soluble vitamin, which is rich in fruits and vegetables. Vitamin c is also very good for the eyes. Vitamin C is a nutrient element of intraocular lens, and insufficient intake of vitamin C is one of the factors leading to cataract, so patients should take more vitamin C.

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