Last time, we talk about seven foods good for our eyes.
NO.1 vitamin A
To protect your eyes, vitamin A
is the first to deserve it. Lack of vitamin A, the ability of the eyes to adapt
to the dark environment is reduced, and in severe cases, it is prone to night
blindness. Take enough vitamin A every day to prevent and treat dry eye.
The
liver of various animals is the best source of vitamin A. In addition,
vegetable foods such as carrots, green peppers and various yellow-green
vegetables are also good sources of vitamin A. Animal liver cholesterol is
high, it is not suitable for excessive consumption, 1~2 times a week, 1~2
tablets each time.
Tips: However, excessive intake of vitamin A is prone to
poisoning, and vitamin A supplementation should be a little bit more.
NO.2 Carotenoid
Since vitamin A is the key to maintaining good eyesight, beta-carotene is a little dissatisfied. Because it is the precursor
of vitamin A.
In addition to beta-carotene, other members of the
carotenoid family, such as lutein and zeaxanthin, can contribute to eye health.
Lutein has eyes that prevent and treat cataracts and protect against spot
degeneration caused by age.
Sources of carotenoids include dark yellow, dark
green and red fruits and vegetables such as pumpkin, green pepper, tomato,
corn, papaya, cantaloupe, mango, watermelon, etc. Especially carrot, its
β-carotene content is very rich, and by adding β-carotene to get vitamin A, do
not have to worry about the problem of vitamin A excess, you can rest assured
to eat, do not like to eat carrots, you can choose to be similar to Boco The
product made of high quality carrots is easy to carry and eat.
Lutein and zeaxanthin can be found in dark green
leafy vegetables such as spinach, kale, mustard, and celery.
NO.3 Victoria C and Dimension E
Vitamin C and
vitamin E also help in the aspect of eye protection.
Taking appropriate amounts of
vitamins C and E can effectively prevent cataracts. Their research pointed out
that taking vitamin C 300-600 mg per day and vitamin E400 international units
can achieve preventive effects. They recommend that the elderly start taking
them from the age of 55 for a period of five years. It is also possible to take
one of these medicines at the same time. However, it is best to increase the source
by eating foods rich in these two vitamins.
The source of vitamin C is still
very wide. Kiwi, papaya, orange, orange, grapefruit, strawberry and other
vitamin C are more, and the vitamin C of the season is higher.
Relatively water-soluble vitamin
C, fat-soluble vitamin E is also an antioxidant, vegetable oil (such as olive
oil, soybean oil, peanut oil, sunflower oil, etc.), nuts (such as walnuts,
almonds, cashews, peanuts, pine nuts, sunflowers) Seeds, etc., wheat germ, are
good sources of vitamin E.
Warm reminder: Vegetable oil is a
good source of vitamin E, but remind everyone to control the amount of oil
intake, in the porcelain spoon of the meal, up to two tablespoons a day. The
energy of nuts is not low, and you can only eat up to two at a time. Nuts
should be fried without salt and without sugar.
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