In recent years, with the continuous growth of the number of "low-headed people" and the problems of excessive eye use caused by the accelerated pace of work and life, the scale of myopia in China has continued to expand.
According to the data of the National Health Commission, more than 700 million people in China are myopia patients, of which the overall myopia rate of children and adolescents is 527%, the rate of myopia among adolescents ranks first in the world.
Eyes are the guide of life, taking us to appreciate the style of the world. So, what can we do in life?How about protecting your eyes and taking care of them?
Pay attention to your eye habits
When reading books and using electronic products, you must pay attention to the appropriate light in the environment, not too dark or too dazzling.
At the same time, every once in a while, you need to stop to look into the distance or do eye exercises to give your eyes enough rest.
Increase time outdoors
Scientific studies have shown that eye contact with nature, especially long-distance viewing, can prevent myopia, relieve eye fatigue, and reduce the incidence of eye diseases.
Therefore, you should ensure that you have a certain amount of outdoor activities every day, and you can choose to go outdoors for a wide range of activities, such as frisbee, cycling, playing badminton, etc.
Get enough sleep
Adequate sleep can promote the normal secretion of important hormones such as growth hormone, which is conducive to the healthy growth and development of the body and eyes, and also ensures that the eyes are fully rested.
Pay attention to nutritional balance:
In terms of diet, it is also necessary to pay attention to balanced nutrient intake, eat more fruits, vegetables, legumes, eat a balanced diet, supplement multiple nutrients, and reduce the intake of sweets, snacks, and carbonated drinksYou can also add some additional key nutrients for eye care.
Zeaxanthin
Zeaxanthin is a new type of oil-soluble natural pigment that is widely found in green leafy vegetables, flowers, fruits, goji berries and yellow corn in nature.
Studies have shown that zeaxanthin has a unique physiological effect in visual protection, has a protective effect on the retina, and can act as a light filter to have a direct impact on ocular metabolism and function[1].
Food, we supplement a certain amountGoji berriesIt can increase plasma concentrations of zeaxanthin, which is beneficial for maintaining the density of macular pigment, which is essential for the retina of the eye [2].
Proanthocyanidins
ProanthocyanidinsIt is a pigment component in plants, which is widely found in plants, and has anti-inflammatory, alleviating dry eye syndrome, cataract and other effects [4].
Studies have found that proanthocyanidins can block free radicals and enzymes, protect the elastic fibers (collagen and elastin) of microvessels, and avoid retinal capillary lesions [3].
Vegetables, fruits, and grains that are fuchsia, blue-purple, and black contain more proanthocyanidins in our common foods [8], such as:MulberryIt is rich in proanthocyanidins, amino acids, minerals and other beneficial components[5][6]; BlueberriesIt is rich in proanthocyanidins, which are the largest proportion of proanthocyanidins in common fruits and vegetables [11].
In our daily diet, we can choose to eat more of these foods rich in proanthocyanidins to increase nutrition and help us better protect our eyes.
Lutein
LuteinAlso known as "phytoprogesterone", it is a carotenoid found in the retina and lens of the eye.
Lutein has an important protective effect on the macula of the retina (the macula is an important part of the human eye to see, which is equivalent to the negative of a dry camera, and the negative cannot be sensitive to light and cannot be seen clearly when it deteriorates).
Studies have shown that lutein can prevent eye photodamage and prevent vision deterioration and blindness caused by lutein deficiency [7].
Dark fruits and vegetables are the main part of dietary lutein**, such as:Leeks, spinach, broccoli, mulberries, blueberries, kiwi, fresh datesetc., we can usually eat more, and take enough lutein to take care of our eyes.
Vitamins
VitaminsIt has a good protective effect on our eyes.
Vitamin A is involved in the metabolism, growth, and differentiation of ocular surface epithelial cells; Vitamin B2 deficiency can lead to conjunctival hyperemia and pericorneal vascular hyperplasia; Vitamin C and vitamin E have antioxidant functions, which can delay the aging of eye function, increase the nutritional capacity of the optic nerve, and reduce the risk of various senile eye diseases [8].
The oranges, pumpkin, cereals, sea buckthorn, etc., which we commonly eat, all contain vitamins.
Studies have shown that:Snow LotusContains minerals, vitamins and a variety of trace elements [9].ProsirThe fruit contains a variety of bioactive substances, such as vitamin C and flavonoids, among which vitamin C is the most abundant and is known as the "king of vitamin C" [10], which has rich nutritional value.
Consuming these foods can help us better replenish our vitamins and promote eye health.
Protect your eyes, develop good living habits, pay attention to the relaxation and rest of your eyes, eat more mulberries, sea buckthorn, wolfberries, etc., and consume key nutrients for eye protection, so as to provide more thoughtful care for our eyes.
Data** and references:
1] Xiang Zhinan, Ning Zhengxiang. Functional pigment - Characteristics, extraction and research application of zeaxanthin[J].Food & Machinery,2005(01):74-77doi:10.13652/j.issn.1003-5788.2005.01.026.
2] Su Guohui. Goji barbarum and retinal protection[J].Chinese Journal of Optical Science and Technology, 2014(05):137-138
3] Wu Bin, Xiao Chao. The 4 major effects of proanthocyanidins[J].Health Care for the Elderly,2013(02):50
4] Zhang Huiwen, Zhang Yu, Ma Chaomei. Research progress of proanthocyanidins[J].Food Science,2015,36(05):296-304
5] Tang Luo, Chen Xiaoxia, ** et al. Research progress on processing stability and application of anthocyanins in mulberry[J].Food and Fermentation Industry,2023,49(24):361-371doi:10.13995/j.cnki.11-1802/ts.033805
6] Li Rushu, Hou Litian, Li Ruohan, etc. Research Progress on Bioactive Components and Aroma Quality of Mulberry Wine[J ol].Science and Technology of Food Industry, 1-14 [2024-01-10].
7] Zhou Qiang. Lutein: An element of vision protection[J].China Health Care and Nutrition, 2011(02): 99
8] Hong Weiqi, Xu Renying. The secret of eye protection nutrients[J].Family Medicine (Second Half of the Month), 2023, (05): 38-39
9] Zhang Feng. Unveiling the mystery of the snow lotus[J].Friends of Wealth, 2004, (01): 34
10] Lu Xingmiao, Zhu Yi. Changes of amino acids in prickly pear with maturity and nutritional value analysis[J].Food Research and Development, 2020, 41(22): 12-16
11] Li Yanqiu, Chen Dandan, Jia Juan. Study on the extraction process of anthocyanins from blueberry[J].China Fruit and Vegetables,2023,43(11):20-24doi:10.19590/j.cnki.1008-1038.2023.11.005.