Computers, mobile phones, iPads, our lives are increasingly inseparable from these electronic devices. However, electronic equipment also makes our eyes tired. Recently, an expert suggested that people who often use computers should supplement 7 kinds of nutrition.
1. Vitamin A
Vitamin A can form the photosensitive substance on the surface of retina. Night blindness is caused by the lack of vitamin A. Zhao Qiang, head of nutrition department in Taipei District of Mackay hospital in Taiwan, pointed out that staring at the computer screen for a long time would consume a lot of vitamin A. The most common food rich in vitamin A is animal viscera, but it has high cholesterol and is not suitable for large consumption.
It is recommended to eat foods with more β - carotene, such as green and yellow vegetables such as carrots and spinach, yellow fruits, eggs, dairy products, etc., because on average, 1 / 6 of β - carotene will be converted into vitamin A in the body. However, vitamin A and β - carotene are fat soluble, and it is better to eat them together with fat, so it's better to take them in or after meals.
In addition to β - carotene, other members of the carotenoid family, such as lutein and zeaxanthin, also contribute to eye health. Sources of carotenoids include dark yellow, dark green and red fruits and vegetables, such as pumpkin, green pepper, tomato, corn, papaya, Hami melon, mango, watermelon, etc. Lutein and zeaxanthin can be found in dark green leafy vegetables, such as spinach, kale, mustard, celery, etc.
3. B vitamins
It is related to the health of the optic nerve and also has the function of protecting the cornea. Lack of B vitamins, easily produce neuropathy, neuritis, eye photophobia, blurred vision, tears and so on. Brown rice, germ rice, whole wheat bread and other whole grains, as well as liver, lean meat, yeast, milk, beans, green vegetables, etc., are rich in B vitamins.
4. Vitamin C
Guava, kiwi, papaya, orange, orange, grapefruit, strawberry, etc. contain more vitamin C. At the same time, the vitamin C of fruits in this season is higher. Some vegetables not only have vitamin C, but also can provide β - carotene, such as green pepper, mustard, broccoli, spinach, tomato and so on. But vitamin C is afraid of heat, light and iron pot. It's better to eat it raw to reduce the loss of nutrients.
5. Vitamin E
Vitamin E is also an antioxidant. Vegetable oil (such as olive oil, soybean oil, peanut oil, sunflower seed oil, etc.), nuts (such as walnuts, almonds, cashew nuts, peanuts, pine nuts, sunflower seeds, etc.) and wheat germ are all good sources of vitamin E. However, to control the oil intake, take the porcelain spoon for dinner as the unit, at most two spoons a day. The energy of nuts is not low, and they can only eat two a day at most. Try not to stir fry nuts with salt or sugar.
According to the Mayo Medical Center, anthocyanin, an antioxidant, can improve night vision and slow down macular degeneration. Red, purple, purplish red, blue and other colors of vegetables, fruits or berries, such as red beet, blueberry, cranberry, black cherry, purple grape (skin), California plum, etc., all contain anthocyanin.
To get rid of free radicals, the body needs minerals like zinc. In addition, zinc deficiency may lead to macular degeneration. Zinc is found in oysters, shellfish, fish and shrimp. In addition, zinc is also found in wheat and nuts.