The eyes are one of the important sensory organs of the human body, and vision health is essential to people's life and work. However, as we age, eye health issues are also a growing concern. In addition to lifestyle modifications, diet also plays a key role in eye health. Today, as an experienced old Chinese medicine practitioner, I would like to tell you three foods that are good for the eyes, which are not only suitable for middle-aged and elderly people, but also many people like to use them to soak in water and drink, which brings benefits to both eye and general health.
The first type of food is carrots. Carrots are rich in β-carotene, an important antioxidant that protects the retina from free radical damage. Carrots are also rich in vitamin A, which helps maintain normal vision and light adaptation. In addition, carrots also contain a variety of vitamins and minerals, such as vitamin C, calcium, potassium, etc., which can enhance the resistance of the eyes and the supply of nutrients. Middle-aged and elderly people can choose to juice carrots, or soak carrots in water to drink, which can not only ingest the nutrients in carrots, but also make them easier to be absorbed by the body.
The second food is spinach. Spinach is rich in antioxidants such as carotenoids, vitamin C and vitamin E, which can protect the eyes from UV rays and free radical damage. The chlorophyll in spinach also helps improve the light adaptability of the eyes and night vision. In addition, spinach is also rich in minerals such as iron, calcium, and potassium, which play an important role in protecting the blood supply and nerve conduction of the eyes. Middle-aged and elderly people can juice spinach leaves, or chop spinach leaves and soak them in water to drink, so that they can better absorb the nutrients in them.
The third food is goji berries. Goji berry is a traditional Chinese medicine with a long history and wide range of applications in protecting eye health. Goji berries are rich in carotene, vitamin C, vitamin E, and zinc, which can improve vision and prevent eye diseases. Goji berries are also rich in polysaccharides and amino acids, which can enhance the resistance and repair ability of the eyes. Middle-aged and elderly people can soak wolfberries in hot water and drink a small cup every day, which can not only nourish the body, but also protect the health of the eyes.
In addition to the above three foods, there are some other foods that are recommended for eye health, such as fish, grapes, and walnuts. Omega-3 fatty acids are abundant in fish, which can improve vision and prevent eye diseases. The tannins and polyphenolic compounds in grapes have antioxidant and anti-inflammatory effects that benefit eye health. Walnuts are rich in linoleic acid and vitamin E, which protect the eyes from free radical damage. Middle-aged and elderly people can consume these foods in moderation in their daily life to promote eye health.
Finally, I would like to emphasize that while the eye health benefits of these foods do exist, the more you eat, the better. Moderate consumption is key, as any supplement has its proper dosage. If you have eye problems or are taking other medications, it is advisable to consult a doctor or TCM practitioner for better guidance.
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Bibliography:
1. Gao SZ, Liu DD, Zhang HN, et al. Effects of lutein supplementation on visual function in patients with age related macular degeneration: systematic review and meta-analysis [J]. Pharmacological Research, 2020, 152: 104611.