In modern society, people are getting longer and longer on electronic screens such as mobile phones, computers, and the degree of visual fatigue.
One of the direct impacts of visual fatigue is myopia. In addition, visual fatigue can also accelerate the aging of the eyes.In addition to paying attention to eye hygiene, eating the following foods can also improve visual fatigue and protect the eyes.
Pork liver: supplement vitamin A
Vitamin A is a vitamin that is crucial to vision.Especially for people who often look at the electronic screen, they should eat more foods containing vitamin A.The need for adult vitamin A is male 800 micrograms of RAE/day, and female 700 micrograms RAE/day.
There are two types of food sources of vitamin A: one is plant, and the other is animal.In plant foods, green or yellow fruits and fruits such as spinach, leek, pea seedlings, pea seedlings, ravioli, green peppers, sweet potatoes, carrots, pumpkin, apricot, mango contain more β-carotene, and will be converted into vitamin A after entering the body.
In animal foods, animal liver, cod liver oil, milk and eggs are high, which is a good source of vitamin A.
Pork liver vitamin A content is 4972 micrograms of RAE/day, and the content is very rich.However, it should be noted that its purine and cholesterol content is relatively high.In terms of consumption, ordinary adults who have no taboos for animal organs eat 2-3 times a month, and about 25 grams (heavy) each time.
Wheat germ: supplement vitamin B1
Vitamin B1 is one of the nutritional sources of visual nerves. Vitamin B1 is insufficient and the eyes are prone to fatigue.In addition, many people now like to eat sweets. Excessive intake of sweets will consume a lot of vitamin B1 in the body, which will also lead to decline in vision.
Vitamin B1’s food sources are very rich. Grain and valley, potatoes, beans, yeast, hard fruit, animal heart, liver, kidney, lean meat, and eggs are all good sources.Among them, the highest content of grain germ, such as wheat germ powder is as high as 3.5 mg/100 grams.Consume wheat germ, you can add it in the cooked porridge or rice while it is hot, simmer for 3-5 minutes, or add it when making pasta.
Kiwi: Supplement Vitamin C
Vitamin C is one of the composition of the eye lens. A intake of sufficient vitamin C will help delay the old flowers and aging of the eyes and relieve visual fatigue.
Thorn pear, fresh dates, color peppers, cabbage, kiwi, strawberry, western blue flower, cauliflower, etc. are rich in vitamin C.
Here I recommend kiwi that can be bought in all seasons and is more convenient to eat. Its vitamin C content is as high as 62 mg/100 grams.Eating an ordinary kiwi can meet the amount of 1/2 of the day’s vitamin C.
When eating, be careful that because kiwi is easy to stimulate the stomach, it is not recommended to eat on an empty stomach. It is best to put it between two meals, and do not exceed 3 a day.
Text/Yukang (Professor of Clinical Nutrition Department of Beijing Union Hospital)
Source: Beijing Youth Daily