Modern people use excessive eyes every day. During the day, computers and mobile phones at night are bombarded with various electronic products. The eyes are inevitably dry and fatigued, and vision will deteriorate over time. The British "Daily Mail" pointed out that eating food helps relieve visual fatigue. Let's take a look at the top five foods that protect the eyes of computer and office workers.
Colorful fruits and vegetables - vitamin A
"Night gave me black eyes, but I used it to find light." But if the body lacks vitamin A, "looking for light" is even more difficult. The well-known night blindness is caused by the lack of vitamin A in the body.
Colorful fruits and vegetables, such as carrots, sweet potatoes, mangoes and papayas, contain abundant beta-carotene, which can be converted to vitamin A in the human body.
Animal viscera and cheese, eggs, fish, milk, yoghurt and so on are also sources of vitamin A.
Recommended Dosage: It is recommended to consume 0.8 mg of vitamin A daily, a medium-sized carrot can provide 0.4 mg; a sweet potato provides about 0.2 mg.
In addition, zeaxanthin is the main pigment in the macular region of the human eye, and orange and red peppers are important sources of zeaxanthin.
Green vegetables - lutein
Green vegetables are rich in lutein, and lutein absorbs harmful blue light and ultraviolet light, which protects the lens and the retina of the eye.
Among green vegetables, the most lutein of kale is about 11.4 mg per 100 g. Although oranges and eggs also contain lutein, eating 41 oranges or 71 eggs is equivalent to 80 grams of kale in the kale. Spinach is another good source, containing 7.9 mg of lutein per 100 g.
Recommended dosage: Take 10 mg of lutein daily, which is enough to eat a kale.
Shellfish and seeds - Zinc
Zinc is an essential element of human health and enhances the sensitivity of the optic nerve.
Lean meat, cereals, oysters, crabs, seeds and sardines are all important sources of zinc, among which oysters have the highest zinc content.
Recommended dosage: Daily intake of 10 mg. 120 grams of sardines contain 2.6 mg of zinc and a whole grain breakfast can provide about 0.7 grams.
Blueberry and Blackberry - protect the retina
The pigments in blueberry and blackberry protect the cells of the retina from aging and light damage.
Studies have also shown that pigments can slow down age-related macular degeneration and cataracts, but more research is needed.
Recommended dosage: About two blueberries or four spoons of blackberries a day.
Oily Fish - Omega-3 Fatty Acids
The high content in the retina can maintain the normal function of light-sensitive cells. In addition, it can also lower cholesterol and promote cardiovascular health.
Recommended dosage: Eat at least once a week fish, tuna, tuna and other oil fish.
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