The survey shows that Chinese people use 3C products for more than 10 hours a day. Excessive use of the eyes is prone to dry eyes, soreness, and even difficulty in focusing with the eyes, which brings many eye health risks. , especially the problem of "eye fatigue" is becoming more and more serious. What foods should you eat to take care of your eyes?
The human body needs the eyes to receive light to produce vision. When the light enters the eye, it will stimulate the retina and macula, and then make the brain produce vision, but it will cause eye damage due to the light.
If the ambient light is insufficient and 3C products are used for a long time, a large amount of light entering the eyes will easily lead to eye fatigue symptoms such as "blurred vision" and "dry eye", and may even cause macular degeneration in the long term.
Nutritionist Lin Shihang pointed out that there are many retinas that are easily stimulated by light when using the eyes, and the oxidized DHA fatty acids will also produce many inflammatory substances during the oxidation process to inflame the retina. The human body has many built-in mechanisms to help the eyes.
Lin Shihang said, According to the literature, vitamin E also participates in the antioxidant effect of other eye tissues and has anti-inflammatory properties.
In food, nuts that are easy to obtain and ready-to-eat are rich in vitamin E, and are also an important source of human intake.
A study by the Journal of the American Medical Association pointed out that Harvard Medical School also recommends that you can protect your eyesight by ingesting nuts to obtain nutrients such as vitamin E. Therefore, if you want to improve the symptoms of eye fatigue, it is recommended to takeTake enough nuts to supplement with vitamin E to protect your eyes.
Lutein is mainly distributed in the macula of the retina, which is the built-in defense mechanism of the eye. Lin Shihang pointed out that in animal experiments, it was found that giving lutein can improve free radicals in the macula and can also fight against inflammation in the macula of the retina.
If you can get enough lutein and vitamin E in your diet, through its two major mechanisms of anti-oxidation and anti-inflammatory, you can resist the harm caused by light and reduce the fatigue and soreness caused by excessive eye use. And prevent the problem of eye degeneration.
The National Nutrition Survey found that adults only get 68 percent of the recommended amount of vitamin E. A survey of the dietary content of hundreds of office workers in China found that
The current dietary habits are not good. The daily intake of nuts is less than 30% of the recommended amount, and the intake of vegetables is only 60% of the recommended amount, which will lead to insufficient intake of vitamin E and lutein. Lin Shihang emphasized that paying attention to these two nutrients at the same time can help fight the oxidative inflammation of the eyes.
There are many lutein and vitamin E supplements on the market. Lin Shihang recommends taking them from natural foods, such as.
, usually eat enough vegetables, and have the habit of eating nuts, and have enough vitamin E and lutein to protect the eyes.
In addition to nuts, you can also choose to add dried fruits such as raisins, wolfberry, etc., to get more anthocyanins or carotenoids, which is a good way to get a variety of eye-protecting nutrients at one time
◎ This article is from / Good Food Class ◎ Written by / Lin Shihang Nutritionist ◎ Image source/Good Food Class‧Dazhi Image/Shutterstock
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