Important vitamins and minerals that nourish the eyes.
Getting complete vitamins and minerals may help normal eye functions and prevent eye disease. But with the fast-paced lifestyle in today's society, eating has changed. Causing the body to receive insufficient vitamins and minerals each day Including the use of eyesight incorrectly Especially working and living behaviors that are often related to electronics throughout the day Therefore should consume more vitamins and minerals which are important for the eyes such as
- Vitamin A helps maintain the retina or the retina to function normally, healthy, can produce tears that are used to lubricate the inside of the eyes to be moist. And helps stop other eye diseases such as night blindness by helping to adjust the light at night. Retinal degeneration in the elderly Or cataracts Sources that are rich in vitamin A, such as carrots, sweet potatoes, spinach, liver, chicken, beef, eggs, but should be careful. Taking too much vitamin A may be harmful to the body. Therefore should consult the appropriate amount with a doctor or specialist The typical recommended daily intake for adults is 700 micrograms in men and 600 micrograms in women.
- Vitamin B2 or Riboflavin helps to control the chemical reaction related to Oxidation that causes free radicals. And reduction (Reduction) that helps fight free radicals As well as helping to maintain sufficient levels of vitamin B3 and vitamin B6. A lack of vitamin B2 will cause cataracts and skin changes The recommended daily intake for adults is 1.3 milligrams for men and 1.1 milligrams for women.
- Vitamin C is important in many ways for the body such as the creation of collagen. Which helps to strengthen the bones and muscles Including may reduce the risk of cataracts Or macular degeneration in the elderly The source of vitamin C is found not only in citrus fruits such as oranges or strawberries. But also includes bell peppers, broccoli, sweet potatoes, which the recommended daily intake for adults is 90 milligrams in men and 75 milligrams in women.
- Most vitamin D is derived from the conversion of cholesterol under the skin called 7-dehydrocholesterol To become vitamin D when the skin is exposed to sunlight In which vitamin D contributes to many important bodily processes such as strengthening bones Regulate calcium levels If the body lacks vitamin D, it can cause cataract, pinkeye, corneal ulcer or aneurysm. (Keratoconus)
- Vitamin E can be found in the cornea and cornea, as well as vitamin C. Which may help prevent cataracts Retinal Degenerative Disease And helps fight free radicals In which many vitamin E sources are found, such as various beans, green leafy vegetables, vegetable oil (such as soybean oil, rice oil, safflower oil), broccoli, and spinach, which the recommended size to eat per day for adults is 15 milligrams.
- Minerals and other minerals that are essential to the eyes and are antioxidants that help prevent eye diseases such as Zinc. Zinc is found in cheeses, yogurt, red meats. Some foods that are added to zinc supplements. The recommended daily intake for adults is 15-25 milligrams, or Selenium can be found in rice and some breads, cheese, tuna, and eggs. The recommended daily intake for adults is 55-70 micrograms.
Eye care food Relieve fatigue from a mobile screen
1. Berry fruit family
The berry family is a group of fruits, sour, juicy, sweet. Is an enormous source of vitamin C, such as goji berries, raspberries, strawberries, and blackberries Mulberry (Thai mulberry) etc.
Contains important substances such as anti-oxidants That helps directly nourish the eyes Helps to prevent the destruction of eye cells Helps to reduce the risk of macular degeneration and cataracts.
2. Green leafy vegetables
Green leafy vegetables such as Pakchong morning glory, Cantonese kale, etc. These vegetables are rich in important substances such as Lutein and Zeaxanthin Which is one of the antioxidants Studies have shown that it helps to reduce macular degeneration and cataracts.
3. Eggs
Egg yolks are a source of nutrients, lutein and zeaxanthin, as well as zinc, all of which help reduce the risk of macular degeneration. Make various cells In the eyes that are always strong
4. Carrots
Is a tuberous vegetable with top benefits Of the world, say that carrots are reputed as a great eye care food Rich in beta-carotene, vitamin A, and lutein, helping to keep your eyes healthy and bright. Nourishes the cornea Prevents eye damage from sunlight and other harmful rays. Helps promote the work of the retina Not to deteriorate prematurely
5. Avocado
Let's continue with the smooth fruit like avocado. This is very useful for eye care because it contains essential nutrients such as lutein, beta carotene, vitamin B6 and vitamin C. It helps to nourish the eyes. Preventing eye fog Helps to slow the deterioration of eyes that are aging.
6. Almonds
In almonds are rich in vitamin E The research found that it helps to slow the degeneration of the retina. Just eating one palm a day Received half of the vitamin E of the recommended amount per day
7. Fish that are high in fat.
According to medical studies both at home and abroad, it is found that fish that contain a lot of good fats such as tuna, salmon, mackerel, anchovy, trout, pangasius, etc.
These fish are rich in fatty acids, DHA, which is a fatty acid found in the retina of the eye. Therefore, it is directed to repair our eyes to come back brightly. There is enough water to lubricate And also helps to stay away from dry eye disease.
Tips to relax your eyes. Practice when the fatigue of the eyes as follows.
1. Put your hands under cold water, close your eyes, then squeeze the water around your eyes for 20 times (gently squeeze the water), then use a clean cloth to gently wipe the eye area. This will help the muscles and nerves of the eyes to be refreshed.
2. When the eyes become tired, blink 1-2 times every 10 seconds (blink 10 times). This method will help reduce the fatigue that occurs.
3. While sitting or reading, should rest your eyes every 30 minutes by looking at the green object. Because the green color helps to relieve eye fatigue. But if really looking out for the trees Fresh air will be better.
Eye management helps to improve vision.
How to manage eyesight with the following steps.
- Fast blink of 2 minutes - helps the circulatory system work better
- Look to the right while moving the eyes in a straight line - Repeat this with the other eye.
- Close your eyes and try to relax - Darkness will help the cells that are sensitive to light like rodsin grow properly.
- Try to move your eyes in multiple directions - move the eyes from the left to the right, top and bottom in a circle and in the number eight.
- Close your eyes for 2-3 minutes and open your eyes - to do this repeatedly Many times it helps the eye muscles relax and stimulates the blood flow.
- Press the eyelid with your finger - allow you to press on the eyelid with your finger for 2 seconds and repeat 4-5 times, which will help the movement of Better in the eyes
- Draw geometrical shapes using eyes - Allows you to use your eyes to draw simple shapes while opening your eyes and to do this by drawing more complex shapes.
- Close your eyes and move your eyes - let you close your eyes slowly And move the eyes up and down By doing this 3-10 times
- Focus on an object - Allows you to focus your eyes on an object that is close to you. And change to look at objects that are closer to you, repeat 10 times
- Head Move - If you move your head from left to right and top to bottom It will help stimulate blood circulation.
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