3 kinds of food that are good for your eyes, remember to eat more! See if there is any you like?

In today's society, people spend more and more time looking at electronic screens such as mobile phones and computers, which increases the degree of visual fatigue.

One of the direct effects of visual fatigue is myopia. In addition, visual fatigue will also accelerate eye aging. In addition to paying attention to eye hygiene, eating the following foods regularly can also improve visual fatigue and protect your eyes.

01

Pork liver: supplement vitamin A

Vitamin A is a vitamin that is essential for vision. Especially for people who often look at electronic screens, they should eat foods rich in vitamin A.

There are two types of food sources of vitamin A: one is plant-based and the other is animal-based.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Among plant foods, green or yellow fruits and vegetables such as spinach, leeks, pea sprouts, alfalfa, green peppers, sweet potatoes, carrots, pumpkins, apricots, and mangoes contain more beta-carotene, which is converted into vitamin A after entering the body.

Among animal foods, animal liver, cod liver oil, milk and eggs have higher content of vitamin A and are good sources of vitamin A.

The vitamin A requirement for adults is 800 micrograms of retinol activity equivalent (RAE) per day for men and 700 micrograms of RAE per day for women.

I recommend pork liver here.

Pork liver contains 4972 micrograms of vitamin A per day, which is very rich. However, it is also high in purine and cholesterol.

In terms of consumption, for animal offal, an average adult who has no dietary restrictions can consume it 2 to 3 times a month, about 25 grams (raw weight) each time.

02

Wheat germ: Vitamin B1 supplement

Vitamin B1 is one of the nutritional sources for the optic nerve. If vitamin B1 is insufficient, the eyes are prone to fatigue.

In addition, many people now like to eat sweets. Excessive intake of sweets will consume a large amount of vitamin B1 in the body and can also lead to decreased vision.

There are many food sources of vitamin B1. Cereals, potatoes, beans, yeast, nuts, animal hearts, livers, kidneys, lean meat and eggs are all good sources.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Among them, the content of wheat germ is the highest, such as wheat germ powder, which has a content of up to 3.5 mg/100 g. To eat wheat germ, you can add it to the cooked porridge or rice while it is hot and simmer for 3 to 5 minutes, or add it when making pasta.

03

Kiwi: Vitamin C supplement

Vitamin C is one of the components of the lens of the eye. Adequate intake of vitamin C can help delay eye presbyopia and aging and relieve visual fatigue.

Seabuckthorn, fresh dates, bell peppers, pakchoy, kiwi, strawberry, broccoli, cauliflower, etc. are rich in vitamin C.

Here I recommend kiwi fruit, which is available in all seasons and is easy to eat. It contains 62 mg/100 g of vitamin C. Eating a regular sized kiwi fruit can meet half of the daily vitamin C requirement.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Be careful when eating. Since kiwi fruit can easily irritate the stomach and intestines, it is not recommended to eat it on an empty stomach. It is best to eat it between meals and no more than 3 pieces per day.

Source: Eat three meals a day

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes