Nutritionists pointed out that lutein and zeaxanthin can slow down the harm of blue light from 3C products to the eyes and prevent age-related macular degeneration.

Among the 12 common vegetables, kale contains the most eye-protecting nutrients; the picture is a schematic diagram.

(The picture is taken from photoAC)

[Health Channel/Comprehensive Report] Many people stare at the TV and computer screens to pay attention to the fierce election campaign, and their eyes should be quite tired.

Nutritionist Yang Sihan pointed out that lutein and zeaxanthin can slow down the damage of 3C products blue light to the eyes, avoid age-related macular degeneration, and can be ingested from natural foods. Among the 12 common vegetables, kale It has the highest content, with 39.6 mg of nutrients per 100 g of raw food.

Yang Sihan posted on his Facebook fan page "Yang Sihan's Nutritionist's Delicious Life", pointing out that lutein and zeaxanthin are both natural carotene antioxidants, and the combined intake of the two can achieve a complementary effect, slowing down the damage of different wavelengths of blue light to the retina. Avoid age-related macular degeneration.

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Yang Sihan said that the U.S. Food and Drug Administration (FDA) recommends that the daily intake of lutein is 6 mg, while the American Society for Basic Research in Vision Medicine published a literature report stating that the daily recommended amount of zeaxanthin is 2 mg.

Food Sources of Eye Nutrients

Yang Sihan pointed out that natural food sources are mainly dark green vegetables, such as kale, spinach, basil, coriander, sesame leaves, peas, beetroot, pumpkin, broccoli, corn, egg yolk, and asparagus.

Among them, kale ranks first in lutein and zeaxanthin content, with 39.6 mg per 100 grams of raw food; spinach ranks second, with 12.2 mg per 100 grams of raw food.

In addition, the main sources of lutein and zeaxanthin are egg yolk (1.1 mg/100 g) in beans, fish, eggs and meat, and persimmon (0.8 mg/100 g) in fruits.

Yang Sihan suggested that lutein and zeaxanthin are oil-soluble nutrients. When cooking, they can be drizzled with oil and added to the dish to increase the absorption rate.

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keywords

• Lutein

• eye protection

• eye fatigue

• Zeaxanthin

• dry eyes

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