The eye is an important organ for human beings to observe the world and obtain information, and it is the channel for human beings to communicate with the outside world. A scientific and reasonable diet has a great role in protecting vision. I. Protein: Protein is an important component of the composition of the eye. Whether adolescents or the elderly, the normal function of the eye, the renewal of aging tissue, are inseparable from protein. Insufficient long-term supply of protein can cause the eye tissue to age, diminish its function, and even blindness. Therefore, attention should be paid to ensure the supply of protein in the diet. Foods rich in animal protein such as chicken, duck, fish, cattle, sheep, rabbit, pig, milk, eggs, etc.; foods rich in vegetable protein such as soybeans and their products. Vitamin A: The rod cells in the retina are sensitive to weak light, mainly because they contain a special kind of retinol, which is synthesized from protein and vitamin A. A lack of vitamin A in the body can affect the rate of synthesis of retinol, making it difficult to see in the dark field of vision and forming night blindness. Vitamin A deficiency also causes corneal epithelial peeling, thickening and keratinization. When vitamin A is sufficient, it increases the brightness of the cornea, making the eyes bright and radiant. Lack of vitamin A can also cause damage to the epithelial tissue of the lacrimal gland and reduce secretion, which can also cause dry eye disease. Animal offal, egg yolk, butter, fortified vitamin A and D milk are rich in vitamin A. Yellow and green vegetables, such as carrots, leeks, parsley, broccoli, cabbage, hollow cabbage, golden needle cabbage, fennel, spinach, rape, cabbage, pumpkin; red and yellow fruits, such as apricots, persimmons and sweet potatoes contain carotene, which can be absorbed by the body and converted into vitamin A. Vitamin A is a fat-soluble vitamin. Vitamin A is a fat-soluble vitamin, so in order to improve its utilization rate, it should be fried, deep-fried and oil-fried cooking methods. Vitamin B1: It is an important vitamin that participates in and maintains the function and metabolism of nerve (including optic nerve) cells. If deficient or insufficient, it can make the eyes dry or lead to inflammation of the optic nerve, which manifests as congestion and edema of the nerve papillae, retinal hemorrhage and vision loss. Vitamin B1 also has the effect of smoothing out skin wrinkles and can prevent and delay the formation of crow’s feet on the eyelids and skin. Foods rich in vitamin B1 include coarse grains, yeast, peanuts, soybeans, peas, nuts, mushrooms, lean pork, egg yolk, animal offal and so on. Vitamin B2: Vitamin B2 is a raw material necessary for the synthesis of coenzymes of human yellow enzymes, and is involved in the metabolism of three major types of nutrients: sugar, protein and fat, and has the role of maintaining the normal function of the cornea and retina and maintaining normal vision of the eyes. When deficient, it can easily induce eye muscle spasm, blepharitis, conjunctivitis, herpetic keratitis and other eye diseases, which manifest as eye spasm, photophobia and blurred vision. Foods rich in vitamin B2 mainly include milk, lamb liver, spinach, amaranth, peanuts, almonds, sunflower seeds, soybeans, corn, wheat, sorghum, eggs, peas, etc. Vitamin C: is an important nutrient for the lens, and the vitamin C content in the lens of the eye is significantly higher than in other tissues. Insufficient intake of vitamin C can reduce the activity of soluble protein glutathione and cause a decrease in transparency, which is one of the main causes of cataracts in the elderly. Fresh fruits and vegetables are rich in vitamin C, such as sea buckthorn, prickly pear, kiwi, sour date, fresh date, hawthorn, rape, chervil, cilantro, tomato, coronary, spinach, yuan cabbage, etc. Vitamin B1, vitamin B2, vitamin C are water-soluble vitamins, which are very easy to be destroyed. Therefore, cooking should pay attention to the method, the general vegetables should be washed first and then cut, and grain should not be panned too much. Calcium: Calcium is related to the formation of the eyeball. If the intake of calcium is insufficient, it will not only affect bone development, but also reduce the elasticity of the sclera, the wall of the developing eyeball, and increase the internal pressure of the lens, resulting in the elongation of the front and back diameter of the eyeball and leading to myopia. Attention should be paid to more intake of food containing more calcium, such as. The human body cannot absorb calcium without vitamin D. Therefore, while supplementing calcium, you should also eat foods containing more vitamin D, such as cod liver oil, cream, etc. Our nutrition society recommends that the standard supply of calcium for adults is 800 mg/day. Adolescents are at the stage of vigorous growth and development and need more calcium, so the daily supply of calcium should be more than 1,000 mg. Foods rich in calcium include milk and its products, beans and bean products, shrimp skin, kelp, sesame paste, fish, dark green vegetables, purple cabbage, egg yolk, melon seeds, walnuts, peanuts and so on. In addition, bone broth is richer in calcium and is easily absorbed by the body, so drinking bone broth is the best way to replenish calcium. Zinc: Zinc is involved in the synthesis of nucleic acids and proteins, and has a variety of biological roles. Zinc enhances the sensitivity of the optic nerve, participates in the composition of retinol reductase in the liver and retinal tissue cells, and directly affects vitamin A metabolism and the role of retinoids. Therefore, when zinc is deficient, it can affect the operation of vitamin A in the body, making the synthesis of retinol impaired and dark adaptation diminished. In addition, when zinc is deficient, the synthesis of retinol in the cone cells is also impaired. This affects the color discrimination function of the cone cells. Therefore, zinc should be supplemented along with vitamin A. Foods with high zinc content include oysters, meat, liver, eggs, peanuts, almonds, wheat, fish, beans, chestnuts, goldenrod, mustard, broccoli, fungus, mushrooms, dried apricots, fresh dates, coarse pasta, brown rice, etc. Selenium: In a variety of human tissue cells, the eyes contain the highest amount of selenium, which is an important trace element to maintain vision. Selenium makes the body produce a large amount of soluble protein – glutathione, which nourishes the eye lens, and thus is what makes the eyes shine. Selenium deficiency will cause loss of lens transparency, blurred vision, and even cataracts. Nutritionists research that the physiological requirement of selenium is 50μg/day and the suitable intake is 50-250μg per day. foods rich in selenium mainly include animal liver, kidney, purple amaranth, asparagus, mushrooms, garlic, sesame, meat, eggs, fish, shrimp, crab, mollusks, watermelon seeds, pumpkin seeds, wheat germ flour, edible mushrooms. Chromium: Chromium is also an important trace element in maintaining eye health. Chromium is involved in the formation of glucose tolerance factor in human cells, which promotes the maximum biological effect of insulin. If the human body does not have enough chromium, it will make the insulin regulation of blood sugar dysfunction, increase the plasma osmolarity, resulting in the eye lens, atrial fluid osmolarity and increase the refractive error, thus easily inducing myopia. The daily physiological requirement of chromium is 0.05~0.2 mg. Chromium is found 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. Copper: Copper deficiency can cause impaired pigment synthesis, leading to primary retinitis pigmentosa. In addition, copper metabolism disorders can also affect the eye muscle and lens and other tissues and cause eye diseases. Normal adults need about 2 mg of copper per day, and foods rich in copper include animal liver, soybeans and soy products, peanuts, walnuts, hard shelled fruits and crustaceans. Fourth, lutein and zeaxanthin: The retina of the human eye has two special antioxidant pigments, called lutein and zeaxanthin, which accumulate in the retina, especially concentrated in the macula (the most sensitive area of vision), playing the role of filtering blue light “yellow sunglasses” to protect the retina of photoreceptor cells, from sunlight and oxidative damage. Studies have shown that lutein and zeaxanthin can significantly reduce the risk of age-related macular degeneration. According to the October 2002 issue of the journal Ophthalmology, high levels of lutein and zeaxanthin reduce the incidence of age-related eye degeneration, and a diet rich in lutein and zeaxanthin-rich vegetables and fruits reduces the incidence of eye degeneration by 43%. Lutein and zeaxanthin are found in green vegetables and fruits such as kale, headless kale, bok choy, green cauliflower, cilantro, melon and peas. In addition to eating more food that is good for your eyes, you should also eat less or not eat things that are harmful to your eyes. In particular, tobacco and alcohol damage people’s eyesight is the most powerful, you should stop smoking and drinking, but also eat less irritating food such as garlic, onions, peppers, peppers and so on.