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3 Kinds of Health Foods That Are Good For Eyesight (the first kind of most attention)

Don’t take your eyes for granted. Take these easy steps to keep your peepers healthy.

Good eyesight is an important tool for obtaining external information, especially in this information explosion era. Although the use of mobile phones and computers makes life more convenient and all kinds of entertainment are readily available, it hides major concerns: eye strain, and even vision damage

If the photoreceptor cells of the eye are exposed to harmful light sources (such as blue or ultraviolet light) for a long time, it is easy to cause problems such as dry eye, cataracts, macular degeneration, lens opacity, etc.

If you lose your eyesight and you can’t take care of yourself, what fun is there even if you can live a hundred years? Therefore, learning how to protect your eyes is very important. In addition to good eye use habits, proper antioxidant nutrients are the key to delaying vision degradation


What are the health foods (ingredients) that are good for eyesight?

  1. Lutein

Lutein is a phytochemical belonging to the carotenoid family. It is the main component of the macula pigment. Its concentration is nearly a thousand times that in the blood. It has a high degree of antioxidant capacity, can filter harmful blue light and reduce oxidative damage. Note 1

*The macula is an important tissue located in the central part of the retina, with a diameter of only 2 mm, but it has the most concentrated cone photoreceptor cells. It is the essential part for maintaining the accuracy of vision and distinguishing colors

A meta-analysis of the literature (including 12 randomized controlled studies with 1764 participants) pointed out that supplementation of lutein and zeaxanthin does help increase macular pigment density, whether it is an ordinary person or a patient with age-related macular degeneration. Note 2

Another prospective follow-up study (about 100,000 participants) found that taking more lutein and zeaxanthin can reduce the risk of advanced age-related macular degeneration by 40%. Note 3

Natural food sources that are rich in lutein include dark green leafy vegetables (such as cabbage), and yellow or orange fruits and vegetables

9 kinds of effects and side effects of lutein (the 7th point is surprising)

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  1. Omega-3 (fish oil)

Omega-3 unsaturated fatty acids (including EPA and DHA) are important components in the human diet, and are indispensable substances for maintaining the integrity of cell membranes, normal signal transduction, neurotransmission, and nerve formation. Note 1

In addition, Omega-3 is also involved in hormonal conversion, regulating inflammation, maintaining immune function, platelet aggregation and lipid metabolism balance

Among them, DHA is found in large amounts in brain and retinal cells, which is very important for vision, neurodevelopment and overall health. Note 2

A meta-analysis of the literature (including 7 studies involving 790 dry eye patients) pointed out that supplementation with omega-3 (fish oil) can help improve tear break-up time and tear secretion Experimental (Schirmer test) score, which means that omega-3 can positively help dry eye treatment (but the ocular surface disease index (ocular surface disease index) is not significantly different). Note 3


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  1. Bilberry (BILBERRY)

Bilberry, also known as bilberry, originated in Europe and belongs to the same genus as blueberry and cranberry. It is a medicinal berry with a long history and is often used to improve eye health.

Because Bilberry is rich in dozens of anthocyanins, it has powerful antioxidant, stabilizes collagen fibers, promotes collagen biosynthesis, reduces capillary permeability, anti-platelet aggregation, lowers blood sugar, and anti-inflammatory effects. Note 1

A retrospective study (retrospective study, follow-up period of about 24 months, with 332 normal tension glaucoma patients) pointed out that oral bilberry extract (anthocyanin) can help improve visual function (related indicators such as: Good corrected vision, visual field inspection). Note 2

5 kinds of effects and side effects of bilberry (the second kind many people want to ask)


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The popularization of 3 C products has brought about a very big change in living habits. The original paper reading has been changed to screen reading. Although it is convenient, it also allows many eye diseases to come early, such as cataracts, macular degeneration, and glaucoma. , So we have to be cautious

To prevent premature decay of the eyes, in addition to adequate nutrition, moderate use of 3 C products, avoid over-dependence, and a good posture; wear appropriate glasses to reduce eye over-adjustment, these are important to maintain eye health law


There are few tips to keep your eyes healthy:

  1. Eat Well

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:

Green leafy vegetables like spinach, kale, and collards

Salmon, tuna, and other oily fish

Eggs, nuts, beans, and other nonmeat protein sources

Oranges and other citrus fruits or juices

Oysters and pork

A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

  1. Quit Smoking

It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration, among many other medical problems. If you’ve tried to kick the habit  before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.

  1. Wear Sunglasses

The right pair of shades will help protect your eyes from the sun’s ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.

Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive, but don’t necessarily offer added protection.

If you wear contact lenses, some offer UV protection. It’s still a good idea to wear sunglasses for an extra layer.

  1. Use Safety Eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles.

Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.

  1. Look Away From the Computer Screen

Staring at a computer or phone screen for too long can cause:


Blurry vision

Trouble focusing at a distance

Dry eyes


Neck, back, and shoulder pain


To protect your eyes:

Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.

If your eye strain won’t go away, talk to your doctor about computer glasses.

Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.

Try to avoid glare from windows and lights. Use an anti-glare screen if needed.

Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.

If your eyes are dry, blink more or try using artificial tears.

Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.