Vitamin A is directly related to photosensitivity and is a nutrient directly related to vision. B- carotene can also be converted into vitamin A in the body. Vitamin B group (especially vitamin B 1 and B 12) is closely related to nerve health (including optic nerve). Lack of vitamin B group is easy to cause neuritis and neuropathy. Therefore, vitamin B group can not be lacking. Free radicals, which have been widely discussed recently, can also cause damage to eyeball and optic nerve, so nutrients (B- carotene, vitamins C, E, B2 and selenium in minerals) that help capture free radicals have indirect effects on eye protection. 1. Foods rich in vitamin A (and B- carotene): liver, eel, carrot, pumpkin, sweet potato (red), rape, chrysanthemum, leek flower, mustard, Qingjiang cabbage, sweet potato leaves, water spinach, mango, eggs and cod liver oil. 2. Foods rich in vitamin B: whole grains, liver, yeast, yogurt, wheat germ, beans, milk (vitamin B2) and meat (vitamin B 1, nicotinic acid). 3. Foods rich in vitamin C include vegetables, guava, orange, Liu Ding, mango, papaya, Wendan and other fresh fruits and juices. 4. Foods rich in vitamin E include: sweet potato, bean products, carrots, eggs, whole grains, vegetable oil and green leafy vegetables. Here, I suggest that you take in nutritious fruits and vegetables, appropriate amount of dairy products, fish, lean meat and whole grains from fresh food, which is helpful for eye health. If you want to take nutritional supplements to moisturize and beautify your skin-strawberry, kiwi, lemon, guava, apple, papaya and mango to purify your skin-cherry, lemon, apple, avocado, tomato and litchi to detoxify your intestines-banana, apple and pineapple to promote your metabolism-grape, kiwi, lemon, orange, grapefruit, apple and pineapple. Iron can make people look ruddy, and both beta carotene and vitamin C are essential for whitening skin. Eating more cherries can really make your skin delicate and elastic! Litchi Litchi contains sugar, protein, pectin, vitamin C, phosphorus, iron and so on. Vitamin C and iron are both rosy nutrients, but eating litchi is easy to get angry, so girls who are angry and prone to acne should not eat too much. Guava Guava is also a kind of fruit that turns white when eaten more. Contains vitamin C, fructose, glucose and other nutrients. Vitamin C alone is several times that of other fruits, and girls who love beauty can eat more. Tomatoes The whitening effect of tomatoes is as good as slimming effect. It is rich in vitamins, minerals, carbohydrates, organic acids and protein. Tomatoes also have the function of protecting vitamin C, which can absorb a lot of vitamin C and resist oxidation. If you want to be a fair-skinned beauty, you should eat more tomatoes every day. Summer fruits Other seasonal fruits, such as watermelons, grapes, pineapples, pears, peaches, etc., are also rich in vitamin C. More intake can make the skin tender, fair and flawless. Vegetables such as peas, soybean sprouts, wax gourd and green vegetables all contain vitamins A, C, E and protein, which are indispensable for whitening skin. Wax gourd contains trace elements such as zinc and magnesium. Zinc can make people feel refreshed; Magnesium can make people rosy. Wax gourd is also a slimming product! Water is easy to feel full, fiber helps to melt, and you don't have to worry about getting fat if you eat too much. Peas: According to Compendium of Materia Medica, peas have the effect of "removing black and lifting noodles". Modern research has found that peas are rich in provitamin A, which can be converted into vitamin A in the body to moisturize the skin. White radish: Chinese medicine believes that white radish can "benefit the five internal organs, make people white and clean muscles." White radish has this function because it is rich in vitamin C. Vitamin C is an antioxidant, which can inhibit melanin synthesis, prevent fat oxidation and prevent lipofuscin deposition. Therefore, eating white radish often can make the skin white and delicate. Carrots: Carrots are called "skin food" and can moisturize the skin. In addition, carrots are rich in pectin, which can combine with mercury, thus eliminating harmful components in the human body and making the skin look more delicate and ruddy. Asparagus: Asparagus is rich in selenium, which can resist aging, prevent and treat various diseases related to excessive oxidation of fat, and make skin white and tender. Sweet potato sweet potato contains a lot of mucin, vitamin C is also very rich, and the content of provitamin A is close to that of carrot. Eating sweet potatoes often can lower cholesterol, reduce subcutaneous fat, tonify deficiency and qi, strengthen spleen and stomach, and benefit kidney yang, thus contributing to skin care and beauty. Mushrooms: Mushrooms are nutritious, rich in protein and vitamins, low in fat and free of cholesterol. Eating mushrooms can make women secrete more estrogen, prevent aging and make skin gorgeous. Bean sprouts: Bean sprouts can prevent freckles and dark spots and make the skin white. Luffa: Luffa can lubricate the skin and prevent wrinkles. Cucumber: Cucumber contains a lot of vitamins and free amino acids, and is also rich in fruit acid, which can clean and whiten skin, eliminate sunburn and freckles, and relieve skin allergies. It is a traditional beauty product. Wax gourd contains trace elements zinc and magnesium. Zinc can promote human growth and development, and magnesium can make people full of energy, rosy complexion and fair skin.