Besides lutein, what other nutrients are good for your eyes?

Vitamin A
Mechanism of action: Vitamin A is the main component of rhodopsin in the retina. Rhodopsin is a photosensitive pigment that changes biochemistry in response to light, allowing us to see objects in low light. When light hits the retina, rhodopsin breaks down, a process that creates nerve impulses that transmit visual information to the brain. If vitamin A is lacking, rhodopsin synthesis can be affected, leading to night blindness, where vision is significantly reduced in the dark or at night.
Food source: Animal liver is A good source of vitamin A, such as pig liver, chicken liver, etc. In addition, milk and dairy products such as whole milk, cheese, and eggs such as eggs also contain A certain amount of vitamin A. Some fish such as cod are also rich in vitamin A in their livers.
Vitamin C
How it works: Vitamin C is a powerful antioxidant. In the eye, it protects various tissues of the eye from oxidative damage caused by free radicals. Free radicals attack tissues such as the lens and retina of the eye, and vitamin C can neutralize free radicals by providing electrons, reducing oxidative stress. At the same time, vitamin C is also involved in the synthesis of collagen, which is an important component of tissues such as the cornea and sclera of the eye and helps maintain the structural integrity of these tissues.
Food sources: Fresh fruits and vegetables are the main sources of vitamin C. Among them, citrus fruits such as oranges, lemons, grapefruit and so on are rich in vitamin C. Strawberries, kiwi fruit and so on are also good sources of vitamin C. In addition, green pepper, broccoli and other vegetables are also rich in vitamin C.
Vitamin E
Mechanism of action: Vitamin E is also an antioxidant, which can work synergistically with other antioxidants such as vitamin C to enhance the antioxidant effect. In the eye, vitamin E mainly acts on the cell membrane of the retina, protecting the unsaturated fatty acids in the cell membrane from free radical attack. It can prevent lipid peroxidation of retinal cell membrane and maintain the stability of the cell membrane, thus ensuring the normal function of retinal cells.
Food sources: Nut foods such as almonds, walnuts, hazelnuts, etc. are good sources of vitamin E. In addition, vegetable oils such as olive oil and corn oil also contain more vitamin E. Vitamin E is also found in some leafy green vegetables and whole grains.
zinc
Mechanism of action: Zinc has a wide range of effects in the eye. It is A component of a variety of enzymes involved in the metabolism of vitamin A in the retina. For example, zinc is able to help convert retinol (A form of vitamin A) into rhodopsin, which plays an important role in the visual process. In addition, zinc can also maintain the normal immune function of the eye and help fight eye infections.
Food sources: Shellfish such as oysters are the best source of zinc, which is very high in zinc. In addition, red meat such as beef, pork, legumes such as beans, black beans, and whole grains also contain a certain amount of zinc.
Beta-carotene
Mechanism of action: Beta-carotene can be converted into vitamin A in the human body. It is a natural antioxidant that protects the eyes from free radical damage. Beta-carotene can also filter harmful blue light, reducing blue light damage to the eye, similar to the function of lutein.
Food source: Carrots are a typical representative of beta-carotene food, the darker the color of carrots, the higher the beta-carotene content. In addition, pumpkin, spinach, sweet potatoes and other vegetables are also rich in beta-carotene.