1. Animal liver
Since I was a child, I have told my father that animal liver is good for eyes, because 1952, my father was in the army gear, and the army would give them sheep liver and pig liver to protect their eyes. Sheep liver is the king of vitamin A content, and every100g of sheep liver contains vitamin A..
20972 micrograms (all foods involved in this paper are100g), followed by bovine liver, vitamin A is 20220 micrograms, and pig liver vitamin A is 4972 micrograms. Although chicken liver is small, the content of vitamin A is twice that of pig liver, with 104 14 μ g; Goose liver belongs to high-grade food, and the content of vitamin A is also 6 100 microgram.
2. Egg yolk
The contents of vitamin A in goose egg yolk and duck egg yolk are similar. The contents of goose egg yolk are 1977 micrograms, duck egg yolk is 1980 micrograms, and egg yolk is 428 micrograms. It can be seen that the vitamin A content of egg yolk is the best in food. At the same time, lutein and zeaxanthin in egg yolk are also good eye nutrients, which can reduce the damage of ultraviolet rays to eyes and prevent eye diseases such as macular degeneration and cataract.
3. Cauliflower
It is estimated that many people didn't expect broccoli to take the first place in vitamin A content. Every A 1202 g contains vitamin A 100 microgram, which is nearly twice as high as that in carrots. Its dietary fiber content is also relatively high, 1.6g, which can increase satiety, help to lose weight, promote intestinal peristalsis and relieve constipation.
carrot
Many people know that carrots are good for eyes, and the data can prove this, because the vitamin A content of 100 grams of carrots is 688 micrograms. In vegetables, in addition to broccoli, the vitamin A content of carrots can also be the runner-up. It also contains 0.8 micrograms of carotene, which can be converted into vitamin A in the body. It should be reminded that carotene is a fat-soluble vitamin, which can only be absorbed by the human body after frying.
5. Spinach
Spinach contains 487 micrograms of vitamins and β-carotene 1.4 micrograms, which is more than that of carrots. The benefits to the eyes are obvious. Spinach is also rich in vitamin B2. Vitamin B2 deficiency can easily make eyes bloodshot, which shows its important role in eyes. Spinach also contains lutein 7.4 mg, which is beneficial to patients with macular degeneration.
6.shepherd's purse
Spring is a good time to dig shepherd's purse. Shepherd's purse is a seasonal wild vegetable and can be eaten in many ways. The common way to eat shepherd's purse is cold salad or jiaozi. The content of vitamin A in shepherd's purse is relatively high, with 432 micrograms. Shepherd's purse is also rich in shepherd's purse acid, vitamin C and so on. It has the effects of clearing liver-fire, improving eyesight, clearing away heat and promoting diuresis, and is helpful to enhance human immune function.
7. Seabuckthorn
Seabuckthorn fruit is a small berry plant, with a vitamin A content as high as 640 micrograms, which can be described as a ride in the fruit industry. Generally made into fruit juice, jam, sea buckthorn oil, etc. The content of vitamin C in fruit juice jam is also high. Seabuckthorn oil contains 206 active substances beneficial to human body. According to Pharmacopoeia, Hippophae rhamnoides L. has the effects of promoting blood circulation, removing blood stasis, resolving phlegm, broadening chest, invigorating spleen and regulating stomach, promoting fluid production to quench thirst, clearing heat and relieving diarrhea.
8.melon
Hami melon has high sugar content and tender meat, which belongs to the fruit with high vitamin A content, 153 micrograms. It is also rich in vitamins and minerals, in which the iron content is two or three times higher than that of chicken and 17 times higher than that of milk.
9.citrus
Citrus is one of the most commonly eaten fruits in our daily life, and there are many varieties. Citrus is rich in more than 30 kinds of vitamins, among which the content of vitamin A is 148 micrograms, and the content of vitamin C is as high as 28 milligrams, which is beneficial to eliminating free radicals in eyes.
10. Whole milk powder
Full-fat cow milk powder is rich in vitamin A 14 1 μ g and carotene 4.7 μ g, which is more than five times higher than that of carrots. Whole milk powder is also an important source of high-quality protein, containing protein 20.1g.