It can be said that the eyes are the most affected organ in the body, especially with the rise of smartphones. Many people use their phones to watch short videos or go to Weibo when they are bored, but their eyes are greatly damaged. You can usually eat more nutrients needed by your eyes to improve your vision.

What nutrients do the eyes need?

1. Anthocyanins

Anthocyanins are strong antioxidants that can reduce the damage caused by free radicals to the eyes and reduce the risk of cataracts. In addition, anthocyanins can also promote the production of rhodopsin in the eyes, stabilize eye capillaries, and enhance local blood circulation. You can get anthocyanins from blueberries, blackberries, eggplant, purple rice, or cherries.

2. Vitamin C

Vitamin C can protect the retina, reduce damage from ultraviolet rays, and prevent lens aging. In addition, vitamin C can also increase the toughness of small blood vessels in the eyes, help repair eye cells, and maintain eye health. Vitamin C is rich in fresh dates, green peppers, strawberries and kiwi fruit.

3. Zinc

Lack of zinc in the body can cause macular degeneration, resulting in decreased vision and the inability to see clearly in low light. You can get zinc from lean meat, walnuts, black sesame seeds or shellfish.

4. DHA

Contains a large amount of DHA in the retina and optic nerve. DHA can be obtained from deep-sea fish or flax seeds and algae to make vision sharper and increase the clarity of vision.

5. Lutein

Lutein exists in the retina and can protect the macula of the retina from blue light. The eyes are most afraid of ultraviolet rays. The blue light in the light and the free radicals produced must be absorbed and removed by lutein. Eating more foods containing lutein can improve vision, prevent macular degeneration, and avoid cataracts. Kiwi fruit is rich in lutein, which can relieve eye fatigue and maintain eye health. Corn contains a large amount of zeaxanthin and lutein, which can protect the macular photosensitive area of ??the eyes and prevent age-related macular degeneration and cataracts. In addition, you can eat 1 to 2 eggs every day, because the egg yolk is rich in zeaxanthin and lutein, which can protect your eyes.

6. B vitamins

The conduction of the optic nerve needs to be supported by enough B vitamins, and the most important nutrient contained in tears is vitamin B2. When the body is deficient, it can cause the eyes to be photophobic, tearful and bloodshot. It can be obtained from animal liver, milk, yeast, brown rice, and whole grain foods.

Warm Tips

People who use computers or mobile phones for a long time need to supplement the above 6 nutrients, avoid picky eaters and partial eclipses, and control sugar and salt intake. Eat more fresh vegetables and fruits and drink more water. Reduce the time you use your eyes. If you use your eyes continuously for 1 hour, you should do eye exercises or look far away. You can apply a hot towel to your eyes before going to bed to promote local blood circulation.