Eye protection recipe poster for three meals a day

Eye care recipes refer to foods rich in nutrients, vitamins and minerals, which help to protect eye health. The following are recommended eye care recipes for different meals, which are healthy and delicious.

Breakfast:

1. Oatmeal or whole wheat toast.

2. Fruit salad, choose fruits rich in vitamin C and carotenoids.

3. Fried eggs with spinach.

Lunch:

1. Purple rice or whole wheat bread.

2. Chicken breast soup or vegetable soup.

3. Broccoli and salmon salad.

Dinner:

1. Stewed chicken soup with fresh mushrooms or pumpkin fish soup.

2. Whole grain rice or corn fried rice.

3. Roasted cod or fried salmon.

In addition, every meal should try to control the intake of salt and high-fat food. In the daily diet, you can eat more foods rich in β -carotene such as sweet potatoes and broccoli, and foods with higher vitamin E and selenium content such as nuts and vegetables. At the same time, keeping good eating habits, exercising moderately and avoiding using electronic products for a long time can effectively prevent eye diseases.

For those who want to further protect eye health, it is recommended to eat some special foods:

1. Jujube: Jujube is a kind of nutritious fruit, rich in iron, calcium, vitamin C and vitamin B, which has a good effect on eyesight. Eating 3~4 red dates every day can improve the body's immunity and enhance resistance.

2. Black beans: Black beans are rich in protein, carbohydrates, plant fiber and B vitamins, among which flavonoids have excellent effects on protecting eyesight and have certain antioxidant effects. You can add black beans to your daily food or stir-fry them.

3. Green vegetables: Green vegetables are one of the vegetables rich in carotene, especially broccoli and spinach. Carotene is an essential ingredient to maintain eye health. It can be converted into vitamin A, protecting eyes and maintaining eyesight.

4. Almonds: Almonds are rich in nutrients such as vitamin E and magnesium, which can effectively help prevent age-related macular degeneration and protect the retina. It is recommended to take 10~ 15 capsules every day.

To sum up, eye care diet is one of the important ways to help protect eye health. Through proper diet and conditioning, we can reduce the pressure of daily work and life on our eyes and better maintain good eyesight.