Proper nutrition for the eyes is necessary for everyone to maintain vision, to strengthen vision. If vision starts to deteriorate, the eyes get tired quickly, and reading and working with a computer cause discomfort, there is an especially urgent need to think about nutrition for the eyes. Riboflavin is a very important nutrient for the eyes.
Riboflavin for the eyes
– riboflavin for the eyes to take care of visual function, as a result of which the eyes begin to see more clearly, better adapt to vision in the dark;
– riboflavin has a beneficial effect not only on the eyes, but also on the skin, giving it a youthful glow;
– riboflavin has a stimulating effect on the functioning of the central nervous system, on the formation of erythrocytes and liver renewal.
According to the standards presented by the Institute of Nutrition of the Russian Academy of Medical Sciences, the adult body’s need for riboflavin ranges from one microgram to two and a half micrograms, depending on how much energy a person spends every day. The norm for schoolchildren is up to 1.8 micrograms of riboflavin per day.
Riboflavin for the eyes – natural sources
Natural sources of riboflavin include the following foods – milk and dairy products, chicken and beef, lean pork and ham, cod and mackerel, herring and tuna, legumes, cauliflower and broccoli, green onions and dill, beef liver and chicken eggs, and sprouted wheat.
When to take additional riboflavin:
– with prolonged stress and depression;
– with the abuse of alcoholic beverages, since alcohol impairs the penetration of riboflavin into the circulatory system;
– during the period of rehabilitation after surgery on the organs of vision;
– if a person is exposed to constant physical stress;
– with constant work at the computer;
– Smoking is an indication for additional riboflavin for the eyes, since tobacco, along with alcohol, impairs the absorption of riboflavin.
What you need to know about riboflavin for the eyes:
– riboflavin does not have the ability to accumulate in the human body, therefore food products containing this substance should be included in the daily diet;
– if a person eats properly, his diet is balanced and includes a sufficient amount of all food compounds and nutrients, then, as a rule, the need for additional intake of riboflavin does not arise. Meanwhile, in this case, you should carefully monitor your diet;
– to maximize the preservation of nutrients in food, it is necessary to properly prepare food, and eat the prepared dishes immediately, without leaving them for later. When reheated, riboflavin is destroyed;
– riboflavin is not stored in direct sunlight. For this reason, for example, dairy products left in the sun even for a short time lose from five to fifteen percent of the nutrient;
– pasteurized packaged milk and dairy products should not be boiled, since in this case riboflavin is not stored in them;
– soups and cereals made with milk will be much tastier and healthier if the base is first boiled in water, and then at the end of cooking add the required amount of milk to the dish;
– for better assimilation of riboflavin, it is necessary to combine its intake with the use of a sufficient amount of protein foods;
– contact of riboflavin and baking soda should be excluded, since the vitamin is destroyed by the influence of soda, so this should be taken into account when preparing dishes and when using soda for heartburn.