Eyes are the first of the five senses, and they are important organs of people, which are very important to people's work, study and life. Do you know what vegetables are good for your eyes? What vegetables can the eyes eat to resist aging? This is what I want to do for you.

What vegetables are good for eyes? Carrot.

Vitamin A is an indispensable trace element to keep eyes healthy. Vitamin A contains the most important substance to maintain eye health-antioxidant β-carotene. Carrots are the best choice for vitamin A intake. Besides carrots, Chinese cabbage and lettuce are also foods with high vitamin A content. Without vitamin A, people will suffer from night blindness.

Cauliflower

Broccoli can not only improve eyesight, but also prevent cataracts. Broccoli contains lutein and zeaxanthin, which is a phytonutrient antioxidant and belongs to carotenoids. This substance is very good for lenses. These carotenoids can protect eye cells from stress caused by free radicals.

spinach

Spinach can prevent some eye diseases. A carotenoid named lutein found in spinach can prevent cataracts and macular degeneration.

garlic

Garlic is an excellent food to improve eyesight. The sulfur in garlic can stabilize the lens and make it more elastic. In addition, onions rich in sulfur are also good for eyesight.

tomato

Tomatoes are very nutritious, and vitamin C is equivalent to two and a half pounds of apples, three pounds of bananas and four pounds of pears. Generally, vitamin C in vegetables will lose 5% after cooking for three minutes, while vitamin C in tomatoes will lose less than other vegetables although cooked. According to calculations, eating two or three tomatoes a day can meet the vitamin and mineral needs of one day. Parents can prepare more food made of tomatoes for their babies, which can protect their eyes and stimulate their appetite.

carrot

Carrots have two characteristics. First, the sugar content is higher than that of ordinary vegetables, and it is fragrant and sweet. Second, it is rich in carotene, which can be converted into vitamin A after participating in the human body. Vitamin A can keep eyes and face healthy. People suffering from facial roughness, night blindness, dry eye and rickets in children need vitamin A, especially in growing children.

What vegetables do eyes eat to resist aging: Eyes eat more dark vegetables to resist aging. It is found that the cone cells in the macula are rich in lutein, which can filter out blue light, resist free radicals and prevent eye damage. However, lutein does not belong to what we call the six major nutrients, but belongs to one of the carotenoids in phytochemicals.

In fact, there are a lot of lutein and zeaxanthin in our food. Dark green, yellow and orange vegetables and egg yolk all contain lutein and zeaxanthin, among which dark green vegetables such as spinach and cabbage are rich in content.

In fact, the common lutein-rich products on the market are spinach, pumpkin, pea, egg yolk, corn and so on. There are also sweet corn, persimmons, kale and lettuce rich in zeaxanthin.

In addition, in China, Lycium barbarum has been said to "improve eyesight" since ancient times. "Lycium barbarum" is a solanaceae plant with a high content of zeaxanthin, so it is meaningful for Lycium barbarum to improve eyesight.

Pay attention to protecting your eyes from an early age. In addition to reducing eye fatigue, attention should also be paid to supplementing nutrition to the eyes. There are four types of people who need lutein supplements:

Infants and young children: The eyes in infancy are not fully developed, which is the most likely stage to cause abnormal eyes and vision in life, and is most vulnerable to blue light attacks. Lutein is highly concentrated in the macular area of the baby's retina, which protects the baby's retina from blue light damage, helps to protect the retina from oxidative damage, and plays a barrier role in the baby's young eyes.

Elderly: Intake of lutein and zeaxanthin can reduce the risk of age-related macular degeneration.

Pregnant women: Because the body needs more nutrients, lutein intake may be insufficient.

Engaged in outdoor sports and outdoor workers: Due to long-term exposure to the sun, there is a great chance of macular damage.

What to eat is good for eyes: vitamin A and β -carotene

Vitamin A is called eye vitamin. Vitamin A and β -carotene are helpful for nourishing liver, improving eyesight and relieving eye fatigue. When vitamin A is deficient, the adaptability of eyes to dark environment decreases, and it is easy to suffer from night blindness in severe cases. Vitamin A can also prevent and treat dry eye.

This kind of food falls into two categories:

One is all kinds of carotene, which exists in plant foods, such as green leafy vegetables, yellow vegetables and fruits. Rich in content are spinach, alfalfa, pea seedlings, red sweet potatoes, carrots, green peppers and pumpkins.

The other is vitamin A from animal food, which can be directly used by human body and mainly exists in animal liver, milk and dairy products, non-skimmed milk and eggs. Fruits rich in vitamin A include mango, persimmon and strawberry.

Two: vitamin B.

Vitamin B is one of the nutritional sources of the optic nerve. Lack of vitamin B can lead to photophobia, tears, burning and itching, visual fatigue and eye spasm. You can eat more sesame seeds, soybeans, fresh milk, wheat germ, lean meat, nuts, brown rice, green leafy vegetables and other foods. Fruits rich in vitamin B include bananas, kiwis, grapes and pears.

Three: vitamin c

The content of vitamin C in human eyes is several times higher than that in blood. As an antioxidant, it has a protective effect on eyes. Foods rich in vitamin C include broccoli, green peppers, oranges, grape juice, tomatoes and so on. It can be said that all vegetables and fruits contain a lot of vitamin C. Fruits rich in vitamin C include cherries, guavas, persimmons, strawberries, oranges and kiwis.

Category IV: minerals such as calcium and zinc.

Long-term calcium deficiency in diet will lead to inflexible eye movements, poor eye atrophy and recovery ability, and deepen myopia; Zinc deficiency can lead to blurred vision in low light. Supplementary sources: calcium supplements such as milk and tofu; Shellfish and soft seafood, lean meat from animal parts, fish, black sesame seeds, watermelon seeds and walnuts are rich in zinc.

People with dry eyes eat shepherd's purse, people with tired eyes eat sweet potatoes, and yellow yolk is better for eyes. Eat more spinach, and people who often use their eyes should eat more yellow corn.