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Guarding the health of the eyes for a Healthy China
Diet and nutrition for eye protection
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Published Time:
2025-04-22
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1. Foods rich in Vitamin A
Vitamin A is an important nutrient for protecting the eyes and maintaining normal vision. In animal products, Vitamin A is mainly found in the liver, hence the saying "eating liver nourishes the eyes." Carotenoids in plant-based foods can also be converted into Vitamin A in the body. Foods rich in Vitamin A include carrots, spinach, pumpkin, and animal liver. A daily intake of 300-500 grams of dark leafy vegetables and weekly consumption of animal offal is recommended.
2. Antioxidants and Anthocyanins
Antioxidants can resist the damage of free radicals to the eyes, and anthocyanins are a type of antioxidant. Foods rich in anthocyanins, such as blueberries, red cabbage, and purple sweet potatoes, can repair rhodopsin in retinal cells, strengthen eyesight, and slow down visual decline. In addition, anthocyanins can also relieve eye fatigue, improve eyesight, and prevent night blindness, presbyopia, and retinal degeneration.
3. Balanced Diet and Trace Elements
A balanced diet is crucial for eye health. A combination of whole grains and refined grains, as well as meat and vegetables, should be ensured to guarantee the intake of trace elements. Trace elements such as zinc, selenium, and copper are particularly important for eye health. Foods rich in these elements include lean meat, fish, shrimp, animal liver, and nuts.
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