Good eyesight is an important tool for accessing external information, especially in this era of information explosion, although the use of mobile phones and computers makes life more convenient and all kinds of entertainment is readily available, but it hides major hidden worries: overworked eyes and even visual impairment.
If the photoreceptor cells of the eye are exposed to harmful light sources (such as blue light or ultraviolet light) for a long time, it is easy to cause dry eye, cataracts, macular degeneration, crystal turbidity and other problems.
If you lose your eyesight and can’t take care of yourself, what fun is it to live a long life? Therefore, it is very important to learn how to protect your eyes, in addition to good eye habits, proper antioxidant nutrients are the key to delaying vision deterioration.
What are the health foods (ingredients) for vision health?
1. Lutein
Lutein is a phytochemical belonging to the carotenoid family, which is the main component of macular pigment, the concentration is nearly a thousand times that of the blood, and has a high antioxidant capacity, which 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, only 2 mm in diameter, but it has the largest collection of cone photoreceptor cells, which are the essential areas for maintaining visual accuracy and color discrimination
A meta-analysis (12 randomized controlled studies with 1764 participants) pointed out that whether it is the average person or age-related macular degeneration, lutein supplementation with zeaxanthin does help improve macular pigment density. Note 2
Another prospective follow-up study (about 100,000 participants) found that consuming more lutein and zeaxanthin can reduce the risk of advanced age-related macular degeneration by 40%. Note 3
Natural food sources rich in lutein include dark green leafy vegetables (such as spinach), as well as yellow or orange fruits and vegetables.
2. Omega-3 (fish oil)
Omega-3 unsaturated fatty acids, including EPA and DHA, are important components of the human diet and are essential for maintaining cell membrane integrity, normal signal transduction, neurotransmission, and nerve formation. Note 1
In addition, Omega-3 is also involved in hormonal conversion, regulation of inflammation, maintenance of immune function, platelet aggregation and lipid metabolism balance
DHA, in particular, is found in the brain and retinal cells and is important for vision, neurodevelopment, and overall health. Note 2
A meta-analysis (7 studies with 790 dry eye patients) noted that omega-3 supplementation (fish oil) helped improve tear break-up time and Schirmer test scores, meaning that omega-3s could positively contribute to dry eye treatment (but ocular Surface disease index) did not differ significantly). Note 3
3. Bilberry
Bilberry, also known as mulberry, originated in Europe and is a long-established medicinal berry that is often used to improve eye health, along with blueberries and cranberries.
Rich in dozens of anthocyanins, bilberry has powerful antioxidant, stable collagen fibers, promotes collagen biosynthesis, reduces capillary permeability, anti-platelet aggregation, lowers blood sugar, anti-inflammatory and other effects. Note 1
A retrospective study (follow-up period of about 24 months, participants in 332 normal IOP glaucoma patients) pointed out that oral bilberry extract (anthocyanins) helped improve visual function (related indicators such as optimal corrected visual acuity, visual field examination). Note 2
Summary:
The popularity of 3C products has made a very big change in living habits, so that the original paper reading has been changed to fluorescent screen reading, although convenient, but also let many eye diseases come early, such as cataracts, macular degeneration, glaucoma, etc., so that we have to be cautious and fearful.
To prevent premature eye recession, in addition to adequate nutrition, moderate use of 3 C products, avoid over-dependence, and match good posture; Wearing glasses with the right amount of prescription to reduce eye over-adjustment are important rules for maintaining eye health.