The eye is an important organ for human beings to observe the world and obtain information, and it is a channel for human beings to communicate with the outside world. Scientific and reasonable diet has a great effect on the protection of eyesight. First, protein protein is an important component of the composition of the eye. Whether young or old, the normal function of the eye, the renewal of aging tissue, are inseparable from protein. Protein long-term insufficient supply will make the eye tissue aging, functional decline, and even blindness. Therefore, the diet should pay attention to ensure the supply of protein. Foods rich in animal protein such as chicken, duck, fish, cattle, sheep, rabbits, pigs, milk, eggs, etc.; foods rich in plant protein such as soybeans and their products. Second, vitamin 1, vitamin A retinal rod cells on the weak light sensitive, mainly because it contains a special retinal red, which is synthesized from protein and vitamin A. If the human body is deficient in vitamin A, it will be affected. Vitamin A deficiency in the human body will affect the rate of synthesis of retinal violet, in the dark field of vision to see things, the formation of night blindness. Vitamin A deficiency also causes corneal epithelial detachment, thickening and keratinization. When vitamin A is sufficient, it can increase the brightness of the cornea and make the eyes bright and radiant. Lack of vitamin A, can also make the tear epithelial cell organization damage, reduce secretion, but also cause dry eye disease. Animal offal, egg yolk, butter, fortified vitamin A, D milk is rich in vitamin A; yellow-green vegetables, such as carrots, leeks, parsley, broccoli, cabbage, cabbage, cabbage, fennel, spinach, greens, cabbage, pumpkin; red and yellow fruits, such as apricots, persimmons, and sweet potatoes sweet potatoes contain carotene, which can be absorbed by the human body can be converted into vitamin A. Vitamin A is a fat-soluble vitamin, so in order to increase its utilization rate, it is necessary to increase its utilization rate. Vitamin A is a fat-soluble vitamin, so in order to improve its utilization, should be used frying, deep-frying, stir-fry cooking methods. 2, vitamin B1 is involved in and maintain nerve (including optic nerve) cell function and metabolism of important vitamins. If lack or insufficiency, can make the eyes become dry, or lead to inflammation of the optic nerve, manifested as nerve papilla congestion, edema, retinal hemorrhage, vision loss. Vitamin B1 also has the effect of spreading skin wrinkles, can prevent and delay the formation of eyelids and skin crow’s feet. Vitamin B1-rich foods are coarse grains, yeast, peanuts, soybeans, peas, nuts, mushrooms, lean pork, egg yolks, animal offal and so on. 3, vitamin B2 Vitamin B2 is the synthesis of the human body yellow enzyme coenzyme necessary raw materials, involved in sugar, protein, fat metabolism of the three major categories of nutrients, with the maintenance of the cornea, the normal function of the retina and keep the eyes of the role of normal vision. When lacking, it is easy to induce eye muscle spasm, blepharitis, conjunctivitis, herpes keratitis and other eye diseases, manifested as eye spasm, photophobia, blurred vision. Foods rich in vitamin B2 are mainly milk, sheep liver, spinach, amaranth, peanuts, almonds, sunflower seeds, soybeans, corn, wheat, sorghum, eggs, peas and so on. 4, vitamin C is an important nutrient of the lens, the lens of the eye in the vitamin C content is significantly higher than other tissues. If vitamin C intake is insufficient, it can reduce the activity of soluble protein – glutathione, causing a decline in transparency, which is one of the main causes of cataract in the elderly. Fresh fruits and vegetables are rich in vitamin C, such as sea buckthorn, prickly pear, kiwifruit, sour dates, fresh dates, hawthorn, rape, cabbage, parsley, tomatoes, coriander, spinach, cabbage, and so on. Vitamin B1, vitamin B2 and vitamin C are water-soluble vitamins that are easily destroyed. Therefore, cooking should pay attention to the method, general vegetables should be washed before cutting, food should not wash too much. Third, trace elements: 1, calcium: calcium and the formation of the eye, young people if calcium intake is insufficient, not only will affect bone development, but also will make the developing eye wall – sclera elasticity is reduced, the lens pressure rises, resulting in the anterior and posterior diameter of the eye to elongate and lead to myopia. Attention should be paid to more intake of food containing more calcium, such as. The body’s absorption of calcium is inseparable from vitamin D, so supplemental calcium at the same time, but also appropriate to eat some food containing more vitamin D, such as cod liver oil, cream and so on. China’s nutrition society recommended calcium supply standard for adults 800 mg / day. Adolescents are in the stage of vigorous growth and development, the need for calcium is more, the daily supply of calcium should be more than 1,000 mg. Calcium-rich foods include milk and its products, beans and bean products, shrimp, kelp, sesame paste, fish, dark green vegetables, seaweed, egg yolks, melon seeds, walnuts, peanuts and so on. In addition, bone broth is rich in calcium, and easy to be absorbed by the body, so drink bone broth is the best way to replenish calcium. 2, zinc: zinc is involved in nucleic acid and protein synthesis, has a variety of biological effects. Zinc can enhance the sensitivity of the optic nerve, involved in liver, retinal tissue cells within the composition of retinol reductase, directly affecting vitamin A metabolism and the role of retinaldehyde. Therefore, when zinc deficiency, it can affect the operation of vitamin A in the body, so that the synthesis of retinoid is impaired, and dark adaptation is weakened. In addition, when zinc is insufficient, the synthesis of retinal pigment in cone cells is also impaired. This affects the color recognition function of the cone cells. Therefore, vitamin A supplementation should also be supplemented with zinc. Normal adults need 15 mg of zinc per day, women need about 25 mg of zinc per day due to menstruation and pregnancy. zinc-containing foods are oysters, meat, liver, eggs, peanuts, almonds, wheat, fish, beans, chestnuts, broccoli, broccoli, fungus, mushrooms, apricot preserves, dates, rough pasta, brown rice and so on. 3, selenium: in the human body in a variety of tissues and cells, to the eyes of the highest amount of selenium, is to maintain vision of an important trace elements. Selenium enables the body to produce a large number of soluble proteins – glutathione, nourishing the lens of the eye, and thus the eyesight. Selenium deficiency will cause a decrease in lens transparency, blurred vision, and even cataracts. Nutritionists research that the physiological needs of selenium for 50 μg / day, the appropriate intake of 50 ~ 250 μg per day. selenium-rich foods are mainly animal liver, kidney, purple amaranth, asparagus, mushrooms, garlic, sesame seeds, meat, eggs, fish, shrimp, crab, mollusks, watermelon seeds, pumpkin seeds, wheat germ flour, edible fungi. 4, chromium: chromium is also an important trace element to maintain eye health. Chromium in human cells involved in the formation of glucose tolerance factor, the factor can prompt insulin to maximize the biological effect. If the chromium content of the human body is insufficient, it will make the insulin regulation of blood glucose dysfunction, plasma osmotic pressure increases, resulting in the lens of the eye, the aqueous humor of the osmotic pressure increases and refractive error increases, which is easy to induce myopia. The daily physiological requirement of chromium is 0.05-0.2 mg. Chromium exists in brown rice, coarse flour and wheat bran, brown sugar, fresh vegetables and fruits, fish, shrimp, shellfish, lean meat, eggs, beef, animal liver, grape juice, nuts and nuts are also rich in chromium. 5, copper: copper deficiency will cause pigment synthesis disorder, resulting in primary retinitis pigmentosa. In addition, copper metabolic disorders will also affect the eye muscle and lens and other organizations and cause eye disease. Normal adults need about 2 mg of copper per day. copper-rich foods are animal liver, soybeans and soy products, peanuts, walnuts, hard-shelled fruits and crustaceans. Fourth, lutein and zeaxanthin: the retina of the human eye there are two special antioxidant pigments, known as lutein and zeaxanthin, which accumulate in the retina, especially concentrated in the macula (the most sensitive region of vision), play a filter of blue light, “yellow sunglasses,” to protect the retina within the photoreceptor cells, free from sunlight and oxidative damage. It protects the photoreceptor cells in the retina from sunlight and oxidative damage. Studies have shown that lutein and zeaxanthin can significantly reduce the incidence of age-related macular degeneration. According to the October 2002 issue of Ophthalmology, high levels of lutein and zeaxanthin reduce the incidence of age-related eye degeneration, and people who consume large amounts of lutein- and zeaxanthin-rich vegetables and fruits reduce the incidence of degenerative eye disease by 43%. Lutein and zeaxanthin are found in common green vegetables and fruits, such as kale, headless kale, cabbage, cauliflower, cilantro, squash and beans. In addition to eating more foods that are good for your eyes, you should eat less or nothing that is harmful to your eyes. Especially tobacco and alcohol damage to human eyesight is the most powerful, you should abstain from smoking and drinking, but also eat less stimulating food such as garlic, onions, chili peppers, pepper and so on.