Six nutritious foods to protect children's health

Nowadays, many people wear glasses, especially in school. You will find that many children wear glasses. In fact, children’s poor eyesight, in addition to physiological reasons, diet is also an important issue. So today we will introduce to you some food that can help children protect their eyesight.

Foods Rich in Vitamin A

Vitamin A is the main nutrient for maintaining normal metabolism of human epithelial tissue. It can maintain the normal cornea, prevent it from drying out and degenerating, and enhance the ability to see in dim light. If the body lacks vitamin A, keratitis, dry eyes, photophobia, tearing may occur, and it may even lead to thickening or softening of the conjunctiva, decreased vision, and even night blindness or insomnia. Therefore, choose more foods rich in vitamin A.

Vitamin A is mainly contained in animal foods such as animal liver, eggs, milk, cod liver oil, butter and other foods. In addition, carotene is a prerequisite for vitamin A and can be converted into vitamin A in the body, but its conversion rate is only 1/6. It is mainly contained in carrots, spinach, lettuce leaves, leeks, water spinach (bamboo vegetable), pea sprouts, alfalfa, pumpkin, tomatoes, amaranth, loquat, seaweed, green beans, etc.

Foods Rich in Vitamin B2

Vitamin B2 can ensure the normal metabolism of the retina and cornea. If you lack vitamin B2, you are prone to keratitis, tearing, redness and itching of the eyes, and even eye spasms. Vitamin B2 is a vitamin that is easily deficient in our country. Therefore, we should pay attention to choosing foods rich in vitamin B2 in our diet. Especially adolescents should eat more animal liver, heart, kidney, egg yolk, cream and colored vegetables, especially some wild vegetables which are particularly rich in vitamin B2.

Foods rich in vitamin B1 and niacin

If the intake of vitamin B1 and niacin is insufficient, symptoms such as nystagmus and visual impairment may occur. Vitamin B1 is abundant in whole grains, and niacin is generally sufficient in food, so as long as the diet is properly matched and the food is diversified, the purpose of eye protection can be achieved.

Foods Rich in Vitamin C

Vitamin C is one of the components of the lens of the eye. If the body lacks vitamin C, it is easy to suffer from cataracts, which is lens opacity. Therefore, you should eat more foods rich in vitamin C such as fresh vegetables and fruits.

Fish rich in long-chain polyunsaturated fatty acids

Fish, especially deep-sea fish, are rich in long-chain polyunsaturated fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have a protective effect on the retina. If you eat them 1-2 times a week, you can protect your eyesight.

Eat less stimulating food

Eat less or no food that is irritating to the eyes, such as chili peppers, onions, garlic, pepper and other spicy foods. In particular, tobacco and alcohol are more harmful to eyesight, so you should quit smoking and drinking.

So if we want our children to have good eyesight, we should eat more of the above six foods, so as to effectively protect their health.