2. Supplement B vitamins

Step 3 supplement lutein and zeaxanthin

Specific introduction:

1, the food with the richest vitamin A content belongs to animal liver, and egg yolk and whole milk also contain a certain amount of vitamin A. Carotene in plant food can be converted into vitamin A in human body, so it is also a good source of vitamin A supplement. Foods rich in carotene include dark green leafy vegetables such as kale, cauliflower, spinach, oil wheat and Chinese cabbage, and orange fruits and vegetables such as carrots, pumpkins, mangoes and oranges.

2. Egg yolk, milk, yogurt, animal liver, kidney, lean meat, oats, whole grains, soybeans, beans and yeast are the best sources of B vitamins.

3. There is a pigmentation area in the posterior pole of retina, which is yellow due to the high concentration of lutein, so it is called "macula". Lutein and zeaxanthin are the only two carotenoids in this tissue, which can effectively filter ultraviolet rays and blue-violet light and protect eyes from injury.