With the increase of age, the function of the eyes gradually declines, and many middle-aged and elderly people will have symptoms such as dry eyes and blurred vision. In order to protect eye health, in addition to getting enough sleep and exercising, diet is also very important. So, what foods are good for eye health? Here are a few of your favorite foods for the eyes, which are needed by middle-aged and elderly people!
1. Carrots.
Carrots are rich in vitamin A and carotene, nutrients that are very important for eye health. Vitamin A can promote the synthesis of retinal photoreceptor cells and prevent diseases such as night blindness; Carotene can improve the ability of the eyes to adapt to dim light and reduce eye fatigue. Middle-aged and elderly people can eat a carrot every day, or juice the carrot to drink, which is convenient and healthy.
2. Spinach. Spinach is rich in many nutrients such as lutein, vitamin C, and potassium, which have a good health care effect on eye health. Lutein can filter out blue light and protect the retinal macula from damage; Vitamin C can promote the absorption and utilization of oxygen by the eyes and reduce eye fatigue; Potassium can reduce intraocular pressure and prevent eye diseases such as glaucoma. Middle-aged and elderly people can incorporate spinach into their daily diet, stir-fried or cold.
3. Eggs. Eggs are a nutritious food rich in protein, B vitamins and trace elements, which are very beneficial for eye health. Protein is an important component of the eye and is able to maintain the normal function of the eyeball; Vitamin B complex can promote eye metabolism and relieve eye fatigue; Trace elements such as zinc and selenium can protect retinal photoreceptor cells and prevent eye diseases. Middle-aged and elderly people can eat one to two eggs a day, or stir-fry eggs and cook soup to eat.
Fourth, wolfberry. Goji berry is a medicinal and edible ingredient that is rich in a variety of nutrients, including goji polysaccharides, carotene, vitamin E, etc. Goji berry polysaccharides can improve the eye's tolerance to light and relieve eye fatigue; Carotene and vitamin E protect retinal photoreceptor cells and lenses from oxidative damage, preventing eye diseases such as cataracts. Middle-aged and elderly people can soak wolfberries in water and drink, or add some wolfberries in moderation when stewing soup and porridge.
5. Pork liver. Pork liver is a food rich in iron, which is an important component of hemoglobin and provides sufficient oxygen to the body. The eye has a high demand for oxygen, and adequate oxygen** can maintain the normal physiological function of the eye. In addition, pork liver is also rich in nutrients such as vitamin A and vitamin C, which are very beneficial for eye health. Middle-aged and elderly people can eat pork liver in moderation, and they can be stewed or stir-fried.
In short, in order to protect eye health, middle-aged and elderly people should pay attention to dietary conditioning and eat the above eye-friendly foods in moderation. At the same time, it is also necessary to maintain sufficient sleep and appropriate exercise, and comprehensive conditioning can better protect eye health.