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Foods and Nutrients and Eye Health - 食物和营养对于眼睛的健康

中文翻译是蓝色的 - Chinese translation in blue


Believe it or not, nutrition is actually an extremely important role in our eye care. Commonly, age-related eye issues are macular degeneration and cataracts. However, nutrients such as Omega-3, Zinc, Vitamin-C & E, and beta carotene. The organization (AOA) American Optometric Association has approved these nutrients and foods to aiding eye health.


营养实际上是我们眼部护理中极为重要的角色。通常与年龄有关的眼睛问题是黄斑变性和白内障。但是营养物质包括Omega-3,锌,维生素C和E和β-胡萝卜素。(AOA)美国验光协会已经证实了这些营养物质和食品,对眼睛健康有帮助。

Omega-3 aids with dry eyes and is most commonly found in fish such as

  • Tuna

  • Salmon

  • Sardines

  • Anchovies

A great way to cook them is in a soup, steamed, or stir-fried.


Omega-3有助于眼睛干燥,最常见于鱼类,例如

  • 吞拿鱼

  • 三文鱼

  • 沙丁鱼

  • 鳀鱼

好的方法是吃汤,蒸或炒。

Vitamin E: Research shows that Vitamin E help in reducing age-related macular degeneration and they can be commonly found in

  • Nuts: Walnuts, Peanuts, Cashews, Lentils

  • Seeds: Chia Seeds, Flax Seed

These foods also contain Omega-3 as well, nuts can be eaten raw or roasted. Other popular easy recipes can be chia seed pudding (video recipe). You can add vitamin-C rich fruits and Vitamin-E nuts.


维他命E:研究表明,维生素E有助于减少与年龄有关的黄斑变性,常见于

  • 坚果: 核桃, 花生, 腰果, 扁豆

  • 籽: 嘉种子, 亚麻种子

这些食物也含有Omega-3,坚果可以生吃或烤制。其他流行的简单食谱可以是奇亚籽布丁 (食谱影片)。您可以添加富含维生素C的水果和维生素E坚果。

Zinc: Zinc helps to keep the retina healthy to reduce the risks of sight loss while ageing, and can be found mainly in

  • Red meat

  • Shelled seafood such as oysters, crab, & shrimp

  • Eggs


锌:锌有助于保持视网膜健康,减少衰老时视力下降的风险,主要存在于

  • 红肉

  • 带壳的海鲜,例如牡蛎,螃蟹和虾

  • 鸡蛋

Vitamin-C: Vitamin-C lowers the risk of cataracts and slows down the worsening of age-related macular degeneration. Vitamin-C is popular in fruits and vegetables

such as

  • Citrus Fruit

  • Broccoli

  • Kiwi

  • Banana

  • Tomatoes

  • Green and Red Peppers

  • Green Vegetables (Kale, Spinach)


维生素C:维生素C降低了白内障的风险,并减缓了与年龄有关的黄斑变性的恶化。维生素C在水果和蔬菜中很受欢迎,例如

  • 柑橘类水果

  • 西兰花

  • 香蕉

  • 弥猴桃

  • 番茄

  • 绿色和红色辣椒

  • 绿色蔬菜

  • 羽衣甘蓝菠菜

Beta Carotene: Helps to keep the cornea of the eye healthy and moist while reducing the stress from the light on your eyes, they can be found in

  • Carrots

  • Sweet potatoes

  • Papaya

  • Squash


Β-胡萝卜素:有助于保持眼睛的角膜健康和湿润,同时减少眼睛的光线所带来的压力。

  • 萝卜

  • 红薯

  • 番木瓜

  • 南瓜

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