Modern people cannot live without computers and mobile phones. The direct consequence of these electronic products every day is that the eyes are hurt. To protect our eyes, in addition to reducing the use of eye time and paying attention to eye health, we should also add more nutrients to the eye.
Good Nutrients for the Eye 1: Vitamin A
Vitamin A can be combined with opsin in the eye to become rhodopsin, and rhodopsin is decomposed under dark light stimulation, resulting in nerve impulses, allowing people to see the object image under low light. If vitamin A is not sufficient, the body's ability to adapt from bright to dark will fall. It will be difficult to adapt to changes in light and darkness when it is not clear at night.
In addition, vitamin A is a nutrient necessary for the differentiation and renewal of the mucosa. In the absence of vitamin A, the eyes will feel dry and will not turn well. In severe cases, there is even leukoplakia, corneal softening or ulceration. Looking at computers, televisions, and game consoles for a long time will increase the consumption of vitamin A. Extra attention should be paid to supplementing.
Foods rich in vitamin A: animal liver, egg yolk, whole milk. In addition, the carotenoids in plant foods can be converted into vitamin A in the body, so vitamin A supplements can also eat foods rich in carotene, such as carrots, pumpkins, sweet potatoes, mangoes, oranges, papayas and other orange fruits and vegetables , and various dark green leafy vegetables such as kale, green cauliflower, spinach, and oiled wheat.
Good Nutrition for Eyes 2: B Vitamins
Vitamin B2 among B vitamins is particularly important. It is called a "beauty vitamin." If there is a deficiency of vitamin B2, the eyes will often be afraid of light and tears, and the eyes will be covered with red silk, and the eyes and eyes will not be able to talk about it; vitamin B6 Pantothenic acid, etc. can also help the eye to recover from fatigue.
Rich in B-vitamin-rich foods: egg yolks, milk, yogurt, liver, kidneys, heart, lean meat, soy beans, red beans, mung beans, oats, whole wheat foods, yeasts, etc.
Good Nutrition for Eyes 3: Vitamin C, Vitamin E
Vitamin C, vitamin E and other nutrients are not directly related to vision itself, but they can delay the aging of the eye's function, increase the nutritional capacity of the optic nerve, and prevent the occurrence of various age-related eye diseases.
Foods rich in vitamin C: various fresh vegetables, citrus fruits, hawthorn, fresh dates, kiwi, strawberries and so on.
Foods rich in vitamin E: all kinds of fresh nuts, beans, whole grains, wheat germ oil, corn germ oil, sunflower oil, soybean oil and so on.
Good Nutrients for Eyes 4: Lutein
A number of studies at home and abroad have shown that lutein can filter blue-violet light, but also has the effect of anti-oxidation and improving cell gap junctional communication function, so it can protect the retina from light damage.
Foods rich in lutein: kale, green cauliflower, spinach, oil wheat, Chinese cabbage and other dark green leafy vegetables; carrots, pumpkins, red hearts, sweet potatoes, mangoes, oranges, papayas and other orange and yellow fruits and vegetables.
Good Nutrients for Eyes 5: Anthocyanins
Anthocyanins and other antioxidant substances not only help prevent fat oxidation, but also can effectively improve the macular recovery time of the human eye, especially in dark environments. In addition, anthocyanins can also increase the blood flow in the microcirculation of the fundus, accelerate the metabolism and exchange of substances, and enhance the protective effect on capillaries, and the eye needs high blood supply when working with high intensity.
Foods rich in anthocyanins: purple-red cabbage, red amaranth, seaweed and other purple-red vegetables; blueberries, black galans, dumplings, cherries, mulberries, strawberries and other purple fruits.
Good Nutrition for Eyes 6: Calcium, Zinc and Other Minerals
If the diet is chronically deficient in calcium, the muscles are stiff and the elasticity is reduced, resulting in inflexible eyeball rotation, poor eye muscle conditioning ability and recovery, and even axial elongation causing deeper myopia. Zinc is the active factor of many enzymes, and it is also a nutrient necessary for the formation of eyesight. The amount of zinc in the eyes is extremely high. If there is not enough zinc, it will lead to decreased vision and unclear vision under low light.
Calcium-rich foods: milk, yogurt, cheese, water tofu, dried tofu and so on.
Zinc-rich foods: shellfish and soft seafood, lean meat from sports parts, black sesame seeds, watermelon seeds, hazelnuts, walnuts, etc.
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