健康生活:保護眼睛從飲食開始

Vision problems like cataracts and age-related macular degeneration affect millions of older adults. But these eye Diseases can be slowed down or avoided by getting vitamins A, C and E, zinc, lutein, zeaxanthin, betacarotene and omega-3 fatty acids into your system, according to the Age-Related Eye Disease (ARED) study conducted by the National Eye Institute.

視力問題像白內障及老年性黃斑變性一樣影響着數以百萬計的老年人。但這些眼病可以通過在你的系統中攝入維生素A、C和E、鋅、葉黃素、玉米黃質、β胡蘿蔔素和Omega-3脂肪酸來減緩或避免，根據由美國國家眼科研究所進行的老年性眼病研究（ARED）。

It's best to get these vitamins, minerals and antioxidants in your system by eating them, rather than taking a pill, according to WebMD. Eating foods rich in these vitamins, minerals and antioxidants is important for better vision.

最好通過飲食來攝入這些維生素、礦物質和抗氧化劑到你的系統中，而不是吃藥，據WebMD報道。爲了更好的視力，食用這些富含維生素、礦物質和抗氧化劑的食物是重要的。

Here are five foods/drinks that have been shown to improve vision:

這裏有已被證明可以改善視力五種食物/飲料:

1. Orange Juice

Vitamin C has many benefits for eye health. It promotes healthy ocular blood vessels, and can reduce the risk of nuclear cataracts , according to the American Optometric Association. Drinking around five cups of orange juice offers up a full day's supply of vitamin C; OJ is one of the highest sources of vitamin C, according to the USDA.

1.橙汁

維生素C對眼睛健康有很多好處。它促進眼部血管健康，可以減少核白內障的風險，根據美國眼科協會。大約喝五杯橙汁就能滿足一天所需的維生素C，橙汁是維生素C含量最多的食物之一，據美國農業部。

2. Oysters
Oysters are more than an aphrodisiac: They are the best source for zinc, a mineral that is essential to eye health and vision, according to WebMD. "Zinc enables vitamin A to create a pigment called melanin, which protects the eye" and has been linked to improved night vision.
2.牡蠣
牡蠣甚於春藥：他們是鋅的最好來源，對眼睛健康和視力至關重要的一種礦物質，據WebMD。“鋅能使維生素A生成一種稱之爲黑色素的色素來保護眼睛”，並一直與改善夜視有關。

3. Kale
Cooked kale is high in lutein and zeaxanthin, two antioxidants that are also found in your eyes, according to nutritionist Joy Bauer's website. The antioxidant tag team protects the eye from damaging free radicals and "absorbs 40 to 90 percent of blue light intensity."
3.甘藍
熟的甘藍富含葉黃素和玉米黃質，你眼睛中發現的兩種抗氧化劑，根據營養師喬伊鮑爾的網站。這一抗氧化標籤組保護眼睛以防損壞自由基並“吸收40%到90%的藍色光強度。”

4. Peanuts
Peanuts are a great source of vitamin E and omega-3 fatty acids, which are vital ingredients to eye health. Vitamin E has been shown to delay cataracts and age-related macular degeneration. And people suffering from low levels of omega-3 fats DHA and EPA have developed eye diseases such as diabetic retinopathy, or damage to the retinas blood vessels that can cause blindness.
4.花生
花生中富含對眼睛健康至關重要的要素維生素E和omega-3脂肪酸。維生素E已經被證明可以延遲白內障及老年性黃斑變性。那些承受低水平的omega-3脂肪酸DHA和EPA之苦的人已經發展成了眼疾病，比如糖尿病視網膜病變或可能導致失明的視網膜血管損害。

5. Quinoa
A low-glycemic diet was found to reduce the risk of age-related macular degenerationby 8 percent, according to . So dig in to whole grains such as quinoa instead of refined carbs, like bread products made out of white flour.
5.藜麥
一種低糖飲食被發現從而使老年性黃斑變性風險減少8%，據RealAge網站。所以發掘全穀物如藜麥以代替精製的碳水化合物，如由白麪粉製成的麪包產品。