Vitamin good for the eyes, calcium for the ciliary body

The top nutrient for eye health is vitamin A. A lack of vitamin A reduces the ability of the eyes to sense light, leading to vision loss.
When it comes to vitamin A, eel, which has been popular with Japanese people for a long time, is the representative. In addition to this, liver, milk, egg yolk, etc. contain a lot.

Beta-carotene, which is found in yellow-green vegetables, is also important. Beta-carotene converts to vitamin A when taken into the body.

B vitamins are important for muscle and nerve recovery. The ciliary muscle, which is the cause of vision loss, will not recover without this vitamin B group. In addition, it exerts the effect of preventing fatigue of the peripheral nerves that surround the eyes and the optic nerves that transmit light stimuli to the brain.

Foods rich in B vitamins include tofu, seaweed, pork, beef, chicken, milk, and egg yolk.

Taurine, a nutrient distributed in important tissues such as the retina and optic nerve of the eye, is also said to be effective in restoring vision. Taurine is abundant in oysters, shrimp, squid, and octopus.

Mineral intake is just as important as vitamins. The most important mineral for improving eyesight is zinc. The most zinc-rich place in the body is actually the retina of the eye.

Also, you should actively take calcium intake. This is because a lack of calcium in the body slows down the ciliary muscles and causes vision loss.

What are the B vitamins?

B1, B12 to prevent deterioration of visual acuity

Vitamin B1 is a vitamin that converts carbohydrates (glucose) into energy. Vitamin B12 is a vitamin that helps prevent anemia. Deficiency can lead to neurological and mental illnesses such as depression.
Both enhance the function of the optic nerve and prevent vision loss. It is also useful for relieving eye fatigue. Both are abundant in pork and mackerel.

B2 effective for eye redness and fatigue

Vitamin B2 is an important vitamin for converting carbohydrates, lipids, and proteins into energy. As for the eyes, it helps the function of the retina, eliminates bloodshot eyes, and is also effective in restoring vision. Lever, natto, eggs, seaweed, etc. contain a lot.

B6 promotes protein absorption

Vitamin B6 is an essential nutrient for protein and fat metabolism. It is said to be essential for the absorption of protein, which is the main component of the crystalline lens and ciliary muscle, which control the eye's adjustment function. Soybeans, milk, mackerel, and salmon contain a lot.

What is lutein, an anthocyanin that is said to be good for the eyes?

Rutin is said to have a function to improve the focus freeze phenomenon.

Blueberries are attracting a lot of attention as food that is good for the eyes. The bluish purple color of blueberries is said to be good for the eyes, and this is a kind of flavonoid called "anthocyanin pigment". Flavonoids have antioxidant properties. It plays a role in reducing the risk of developing aging-related cataracts and age-related macular degeneration. Age-related macular degeneration is the leading cause of vision loss in the elderly in Europe and the United States. It has become a problem in Japan as well.

Along with this blueberry, there is "cassis" in fruits rich in anthocyanins. This cassis anthocyanin (anthocyanin contained in cassis) has the effect of improving the "focus freeze phenomenon". This shows improvement in eyestrain, a notable effect that blueberries, which are currently touted as good for the eyes, do not.

It has also been confirmed to be effective in relieving muscle stiffness by activating peripheral blood flow. Especially for the eyes and lower back, it has been shown that ingesting it reduces fatigue after using a computer.

In addition, bilberry is said to contain 2 to 5 times more anthocyanin than common cultivated blueberries.

Anthocyanins are also well known for their ability to improve eyesight. It is said that it also has the effect of enhancing the vision in the dark "night vision" and "dark adaptation" that adapts the eyes in the dark, and enhancing the function of the retina.

This is related to a red protein called rhodopsin in the retina. Rhodopsin converts the light that enters the eye into a signal, and the signal is transmitted to the brain, making it possible to distinguish between light and dark. Anthocyanin helps regenerate rhodopsin, so it is said to prevent the deterioration of eyesight and is good for eyestrain and eyesight recovery.

“Lutin” is a carotenoid, a type of pigment found in foods such as vegetables, fruits, and seaweed. It is a component of pigments such as yellow and red, and has been reported to have antioxidant and anticancer effects.

Rutin is found only in the retina of the eye in the human body. In particular, lutein is abundant in the macula, which is a pigment that protects the central retina that produces vision, and protects the macula from ultraviolet rays. Effective.

Spinach and broccoli are rich in lutein.