Eating 5 fruits and vegetables every day can nourish your eyes and prevent aging.

Eyes are the windows to the soul, but staring at a computer screen for a long time can easily cause eye fatigue and vision loss. Nutritionists recommend that in addition to giving your eyes a proper rest, you should consume at least 5 different kinds of fruits and vegetables every day, and choose at least 2 to 3 plates of dark green vegetables to maintain the nutritional needs of your eyes. Because vitamin A, B vitamins, and antioxidant vitamin C in fruits and vegetables are all contributors to good vision and eyesight.

Nutritionists recommend that to prevent vision aging, you should consume at least 5 different kinds of fruits and vegetables every day, and choose at least 2 to 3 plates of dark green vegetables to maintain the nutritional needs of the eyes.

Nutritionist Zhan Shuting from Dalin Tzu Chi Hospital said that the eyes have the function of distinguishing the shapes of objects, distinguishing colors, and detecting light and darkness. Of course, having bright eyes and good vision will help with learning and work. However, people often stare at television, mobile phones, and computer screens, which causes their eyes to become dry, bloodshot, photophobia, tearful, and even red, swollen, and painful, resulting in a gradual deterioration of vision.

Vitamin A, B vitamins and antioxidant vitamin C in fruits and vegetables are all contributors to good vision and eyesight. Because when the eye mucus secretion is insufficient, dryness, fatigue, congestion and other phenomena are prone to occur. You can consume more foods rich in vitamin A, which can also prevent night blindness and dry eyes.

Since vitamin A is a fat-soluble vitamin, it is recommended to add some oil when cooking to aid absorption, which is better than eating it raw. If you want to get vitamin A, you can start with egg yolks, milk and dairy products, yellow-green vegetables and fruits such as broccoli, pumpkin, carrot, mango, etc.

On the other hand, there are many visual nerve cells in the eyes. If they lack B vitamins, it is easy to cause neuritis and neuropathy, such as photophobia, tearing and blurred vision. It is recommended that everyone should try to consume whole grains such as brown rice, germ rice and whole wheat bread, or milk, green leafy vegetables, beans and other foods.

Vitamin A, B vitamins and antioxidant vitamin C in fruits and vegetables are all contributors to good vision and eyesight. (Photo courtesy of Dalin Tzu Chi Hospital)

Zhan Shuting emphasized that in addition to the problem of excessive eye use, there is also the threat of damage from ultraviolet rays. Clinically, it has been found that vitamin C, which has antioxidant properties, can protect the retina from oxidative damage caused by ultraviolet rays, television and computer radiation. According to research, red, yellow and green fruits and vegetables contain the antioxidant xanthocyanin and zeaxanthin. Eating more of them can delay and prevent vision loss caused by aging.

At the same time, many people do not like to eat vegetables or fruits, which often leads to vision aging due to unbalanced nutrition. Vitamin C, which prevents vision aging, is a water-soluble vitamin that the human body cannot store, so it must be taken from food every day to meet the needs. In short, as long as you pay more attention to a balanced diet and not be picky about food, and maintain a normal lifestyle and eye habits, you can make your eyes flexible, bright, and charming.