There is a saying: "people's eyes can be a window into their hearts", which clearly shows the great importance of eyes to human beings. Then what kinds of nutrients should we take in, so as to make our eyes healthy and bright?

First, vitamin A:
Rhodopsin is a kind of compound protein containing vitamin A derivatives. If the body lacks of vitamin A, it will slow down the regeneration of rhodopsin, thus weakening the ability of dark adaptation and affecting the eyesight at night. When vitamin A is sufficient, it can increase the glossiness of the eyes, and make the eyes bright. Foods rich in vitamin A include chicken, mutton, liver, cod liver oil, egg, and dairy products.

Second, vitamin B1:
Vitamin B1 is an important nutrient to participate in and maintain the function and metabolism of nerve cells (including the optic nerve cells). Lack of vitamin B1 will make the eyes become dry, and even may cause inflammation in the optic nerve. What's more, vitamin B1 also has the effect of flattening the wrinkles, so it can prevent and delay the formation of wrinkles on the eyelids and skin. Foods which contain plenty of vitamin B1 are lean meat, peanut, corn, millet, nuts, mushrooms, and so on. In addition, you should eat less brown sugar, so as to reduce the consumption of vitamin B1.

Third, vitamin C:
Vitamin C is an important nutrient of the crystalline lens in the eyes. Vitamin C deficiency may lead to phacoscotasmus, which is one of the main causes of cataracts. Many kinds of fresh fruits and vegetables contain a large number of vitamin C, such as grapefruit, orange, fresh jujube, kiwi fruit, and so on.

Fourth, :
Calcium participates in a variety of nerve impulses in the body. If the nerve cells (including the optic nerve cells) lack of calcium, it will easily cause visual fatigue and distraction. Calcium-rich foods include shrimp, seaweed, sesame, dairy products, beans, walnuts, melon seeds, etc. What's more, you should eat vegetables containing little oxalic acid, and supplement vitamin D appropriately, so as to increase the absorption of calcium.

Fifth, :
Chromium is also an important trace element to maintain the health of eyes. When the body lacks of chromium, the function of insulin will be significantly reduced. Especially if high blood sugar occurs in the body, it can cause changes of osmotic pressure in crystal and aqueous humor, resulting in myopia. Foods rich in chromium include grains, fish, shrimp, shellfish, lean meat, eggs and so on.