Top 10 Food Groups Beneficial for People with Myopia

Chromium is an essential trace element for the human body. It helps regulate blood sugar levels and positively impacts vision, contributing to overall human development. Low chromium levels can increase the risk of glaucoma.

A deficiency in chromium can harm your health, especially your eyes, as it can cause the eyes to bulge and accelerate myopia. To protect your eyes, make sure to include chromium-rich foods in your diet. This trace element is abundant in plant-based foods such as spices, beans, cereals, blueberries, cranberries, bananas, apples, oranges, potatoes, mushrooms, tomatoes, cabbage, and carrots. It is also found in animal-based products like meat, fish, beef liver, milk, dairy products, and eggs.

Calcium is the most active element in the human body, making up 1.5–2% of body weight, with 99% found in bones, teeth, nails, and only 1% in blood and extracellular fluids. Calcium plays a crucial role in bone development, strengthening bones and teeth, preventing osteoporosis, rickets, and osteomalacia. It also supports muscle function, blood circulation, nerve cell signaling, and hormone regulation. Calcium is a vital mineral for all living organisms, including humans.

Not only does calcium strengthen bones, but it also improves eye health by preventing the dilation of the eyeball. Essential calcium-rich foods include seafood, especially shrimp, as the outer shell of shrimp is rich in calcium. Other notable calcium-rich foods are eggs, shrimp, crab, soybeans, fish, and milk.

Beta-carotene, also known as provitamin A, is the precursor for synthesizing vitamin A, a vitamin essential for eye health. It is considered the best source of vitamin A among carotenoids. Since vitamin A is mainly found in animal products, beta-carotene is an excellent supplement for those following a vegetarian or vegan diet. Although beta-carotene is a precursor to vitamin A, it has additional biological effects beyond those of vitamin A. There is no doubt about its positive impact on eye health.

Beta-carotene helps form rhodopsin, a light-sensitive pigment in the retina that enables the retina to capture images in low light conditions and may slow the progression of macular degeneration, thus reducing the risk of blindness. As a precursor to vitamin A, it enhances vision and can improve myopia. Beta-carotene is abundant in colorful vegetables, especially those that are orange, green, and red, such as carrots, gac, papaya, tomatoes, pumpkins, and sweet potatoes.

Experts use the pH scale to classify foods as acidic or alkaline, offering insights into how to select healthier food options. Different substances have different pH levels, just as each part of our body has its own specific pH balance. For instance, the blood's pH is approximately 7.34, making it slightly alkaline. A drop in this level could result in acidic blood, which can be dangerous and impair the function of various organs. Meanwhile, the skin has an acid mantle that helps protect it from environmental factors, with a pH range of around 5.0 to 5.5.

Numerous studies suggest that highly acidic foods are not ideal for people with myopia. To improve vision, it's advisable to reduce the intake of acidic, sour foods. Instead, try incorporating more alkaline foods, such as various vegetables, fruits, and legumes.

Selenium is known for its potent toxicity, yet the human body requires it in small, specific amounts. Normally, selenium levels are higher in the retina than in other body tissues, contributing to better eyesight by regulating free radical formation in the retina. Selenium also supports the integrity of the lens, preventing cataracts.

Without sufficient selenium, the immune system and the sensitivity of vision can be compromised. A selenium deficiency can lead to myopia and other eye-related diseases. Selenium stabilizes vision, reduces inflammation, and improves eye health. Selenium-rich foods include fish, shrimp, shellfish, whole wheat, brown rice, soybeans, sesame seeds, chili, garlic, onions, mushrooms, water chestnuts, and carrots.

A deficiency in vitamin B1 can lead to nerve inflammation, especially in the optic nerve, causing congestion, retinal hemorrhages, and rapid vision loss.

A lack of niacin (nicotinic acid) can cause eye muscle spasms, weakening vision. Foods rich in vitamin B1 and niacin include beans, lean meats, peanuts, and brown rice. These are essential foods for individuals with myopia that should not be overlooked.

Phosphorus is usually not lacking in modern diets, but excessive intake is a concern. One of the main causes is the use of food additives containing phosphorus to enhance the flavor of processed foods and soft drinks. Phosphorus is closely related to calcium metabolism, and a long-term imbalance of low calcium and high phosphorus intake may lead to a decrease in bone mass and mineral density. It’s important to ensure adequate calcium intake for strong bones while avoiding excess phosphorus. A person who frequently eats out or consumes processed foods may have high phosphorus levels. Adjusting your diet and consuming calcium-rich foods is key. However, phosphorus plays a vital role in maintaining the elasticity of the cornea, making foods rich in phosphorus essential for eye health. Foods rich in phosphorus include: fish, shrimp, shellfish, milk, red apples, agar, and more.

For a long time, Vitamin A has been widely recognized for its benefits to human health, especially for the eyes. It is an essential nutrient that does not exist as a single compound but in several forms. It features a Beta-ionone ring attached to an isoprenoid chain, which is essential for its biochemical activity. The most common forms are: Retinol (the animal form of vitamin A, yellow in color, oil-soluble, beneficial for vision and bone development), retinal (an aldehyde form), and retinoic acid (an acid form). Vitamin A plays a role in the creation of retinal pigments, helping the eyes to see more clearly, even in low light. A deficiency in vitamin A can cause vision impairment, poor night vision, and increase the risk of night blindness, potentially leading to blindness.

Vitamin A is also an antioxidant that helps protect the eyes, supports mucosal and corneal health, and defends against infections caused by bacteria or viruses. Tomatoes are an excellent source of Vitamin A, packed with vitamins and minerals while being low in calories, which helps prevent weight gain. For healthier eyes, it's beneficial to include Vitamin A-rich foods in your daily meals or consume them in fruits. Examples include eggs, milk, red vegetables, gac fruit, gac oil, carrots, and papaya.

Vitamin B2, also known as riboflavin, is found in all living cells. Common foods such as cereals, green vegetables, legumes, meat, eggs, milk, and organ meats like liver, kidney, and spleen are rich in Vitamin B2. The vitamin is more concentrated in animal products than plant-based ones. When cooking, about 15-20% of Vitamin B2 is lost. This vitamin is primarily excreted in urine (which turns it yellow) and a small amount is eliminated in the stool. All B vitamins assist in digestion and energy conversion from the foods we consume, turning nutrients from carbohydrates, fats, and proteins into usable energy, or ATP. For this reason, Vitamin B2 is essential for the function of every cell in your body. A deficiency in riboflavin or other B vitamins can have serious health consequences. Vitamin B2 works in conjunction with other B vitamins to form the B-complex group. In fact, sufficient levels of B2 are necessary for other B vitamins like B6 and folic acid to function properly. B vitamins are crucial for the health of the nervous system, cardiovascular system, endocrine system, digestion, skin, hair, and nails, reducing inflammation, and supporting metabolism.

Vitamin B2 helps regulate the function of the retina and cornea. A deficiency can lead to symptoms like excessive tearing, red eyes, itching, eyelid inflammation, and keratitis. To support your eye health, it's beneficial to include animal meats such as beef, lamb, and pork in your diet to replenish this vital vitamin.

The retina contains the highest concentration of zinc, and there is also a significant amount in the eyelids. Zinc plays a vital role in detoxifying the liver, repairing cells, and delivering oxygen to the body. The highest concentrations of zinc are found in muscles, bones, eyes, hair, skin, prostate, pancreas, liver, and kidneys. Zinc deficiency can cause conditions such as acne, anemia, poor appetite, cognitive decline, rickets, slow wound healing, and frequent colds. Additional symptoms of zinc deficiency include diarrhea, hair loss, rough skin, thin nails, white spots on nails, diminished taste and smell, memory issues, and poor night vision.

Zinc is essential for maintaining good eyesight. It is highly concentrated in eye tissues, particularly the retina. Proper zinc levels can help protect against age-related macular degeneration, a leading cause of vision loss. Zinc influences many biological processes in the body, including the synthesis and breakdown of nucleic acids and proteins. Zinc deficiency can lead to abnormalities in various organs and health issues. It also helps improve blood circulation in the eyes, preventing dryness, irritation, fatigue, and discomfort. To keep your eyes healthy, you should include zinc-rich foods in your diet, such as eggs, shellfish, shrimp, and fish.