As people get older, their eyesight gradually declines, and some people develop cataracts. It is generally believed that this is caused by the aging of bodily functions. But the latest research shows that vision loss is also related to vitamin deficiency in the body.
Two causes of vision loss
1. Long-term exposure to ultraviolet radiation. The lens cells of the eye consist mainly of crystallized proteins. These proteins, like optical fibers, allow light to pass through and reach the retina for visualization. Ultraviolet light and any visible light can pass through the transparent lens. The lens receives ultraviolet radiation for a long time, and the lipids, proteins and other components are damaged. As the damaged proteins accumulate, they will gradually become turbid from transparent and form cataracts that damage vision.
2. The lack of vitamins. In the lens, there are high concentrations of antioxidants vitamin C and vitamin E, as well as some carotenoids lutein and zeaxanthin. They can effectively prevent damage caused by ultraviolet rays and free radicals. According to experts from the US Department of Agriculture's Nutrition Research Center for Older Persons, the more damaged proteins in the lens, the fewer proteases and antioxidants that protect the lens, and the more likely it is for the lens to have cataract and macular degeneration.
Diet can prevent vision loss
Reduction of cataract In 2001, the US Department of Agriculture Nutrition Research Center for the Elderly investigated 13 to 15 years of 478 women aged 53 to 73 years without diabetes and cataracts in order to understand the relationship between cloudiness and nutritional intake in the lens nucleus. survey. The results showed that women who had adequate nutrition intake had a lower incidence of cataracts than women who had the lowest intakes of vitamin C, vitamin E, riboflavin, folic acid, carotene, beta-carotene, lutein, and zeaxanthin. Compared with women who never took vitamin C tablets, women who consumed vitamin C tablets for more than 10 years had a 64% lower chance of developing cataracts.
Although the concentrations of lutein, zeaxanthin, and leucotin in the lens are low, they play an important role in preventing the occurrence of cataract. According to reports, the contents of lutein and zeaxanthin in spinach, cabbage, and broccoli are the highest, and the content of palmiin in cooked tomatoes is the highest.
To prevent macular degeneration in the center of the retina, there is a 3 mm diameter macula. It is a visual organization that plays a key role in the eyes. Decomposition of light-sensitive cells therein is a factor that causes age-related macular degeneration. Age-related macular degeneration is the main cause of vision loss and blindness in the elderly. According to the report of the National Institute of Ophthalmology, the study confirmed that the blue light with high energy in sunlight has the strongest damage to the retina, and lutein and zeaxanthin in the macula can absorb blue light and scavenge free radicals, thus it has the function of protecting the retina.
After entering the elderly, due to long-term photodamage, the eye's requirement for these two kinds of pigments gradually increases. Lutein is about 6 to 7 times more than zeaxanthin requirement. When the blood circulates to the macula, the two pigments enter the center from the outer layer of the macula and stay there. The study found that the concentrations of lutein and zeaxanthin in the eyes of people with macular degeneration were lower than those without macular degeneration. It shows that lutein and zeaxanthin have a protective effect on the macula.
Researchers at the University of Manchester in the United States divided macular degeneration and volunteers into two groups, allowing them to take 15% of natural lutein preparations daily for 18 weeks. After 12 weeks, macular pigment concentrations increased in both groups. One person who has had macular degeneration in one eye has the same response to lutein supplementation. This makes it possible to delay or prevent the development of macular degeneration using lutein and zeaxanthin.
Eat more tomatoes and dark green vegetables
At present, the Joint Expert Committee of Food Additives of the Food and Agriculture Organization of the United Nations and the World Health Organization has determined that one person can receive 2 mg/kg body weight of lutein and zeaxanthin per day. Taking a person weighing 70 kg as an example, lutein and 140 mg of zeaxanthin should be taken daily. This new standard will be announced in the official documents of the Food and Agriculture Organization of the United Nations and the World Health Organization.
Dark green vegetables and yellow fruits are the main food sources for lutein and zeaxanthin. There is 15.8 milligrams per 100 grams of kale cooked product, and 7.1 milligrams per 100 grams of spinach mature product. It is the two vegetables that contain the most lutein. Lots of lutein also include romaine lettuce, broccoli, corn, green peas, cabbage, and egg yolk.
Although supplemental nutrition does not restore vision that has been lost, it can help mid- to late-stage patients to maintain their remaining vision. Therefore, for people of all ages, eating tomatoes and dark green vegetables has a protective effect on the protection of eyesight.
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