健康生活:保护眼睛从饮食开始

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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.

视力问题像白内障及老年性黄斑变性一样影响着数以百万计的老年人。但这些眼病可以通过在你的系统中摄入维生素A、C和E、锌、叶黄素、玉米黄质、β胡萝卜素和Omega-3脂肪酸来减缓或避免，根据由美国国家眼科研究所进行的老年性眼病研究（ARED）。

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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.
最好通过饮食来摄入这些维生素、矿物质和抗氧化剂到你的系统中，而不是吃药，据WebMD报道。为了更好的视力，食用这些富含维生素、矿物质和抗氧化剂的食物是重要的。
Here are five foods/drinks that have been shown to improve vision:
这里有已被证明可以改善视力五种食物/饮料:

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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

维生素C对眼睛健康有很多好处。它促进眼部血管健康，可以减少核白内障的风险，根据美国眼科协会。大约喝五杯橙汁就能满足一天所需的维生素C，橙汁是维生素C含量最多的食物之一，据美国农业部。

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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.牡蛎
牡蛎甚于春药：他们是锌的最好来源，对眼睛健康和视力至关重要的一种矿物质，据WebMDI9VjHP|2fKIz。“锌能使维生素A生成一种称之为黑色素的色素来保护眼睛”，并一直与改善夜视有关

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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.甘蓝
熟的甘蓝富含叶黄素和玉米黄质，你眼睛中发现的两种抗氧化剂，根据营养师乔伊鲍尔的网站1J]K7LDN5#ckyk。这一抗氧化标签组保护眼睛以防损坏自由基并“吸收40%到90%的蓝色光强度

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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
花生中富含对眼睛健康至关重要的要素维生素E和omega-3脂肪酸-1Pr#oE8xU)M2xT_。维生素E已经被证明可以延迟白内障及老年性黄斑变性R@fGA@jwnbFYpOI。那些承受低水平的omega-3脂肪酸DHA和EPA之苦的人已经发展成了眼疾病，比如糖尿病视网膜病变或可能导致失明的视网膜血管损害

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5. Quinoa
A low-glycemic diet was found to reduce the risk of age-related macular degenerationby 8 percent, according to RealAge.com. So dig in to whole grains such as quinoa instead of refined carbs, like bread products made out of white flour.
5.藜麦
一种低糖饮食被发现从而使老年性黄斑变性风险减少8%，据RealAge网站WvU%5@T&7am。所以发掘全谷物如藜麦以代替精制的碳水化合物，如由白面粉制成的面包产品]