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The World Health Organization (WHO) states that more than half of the world's population will be nearsighted by 2050. Particularly alarming is that nearly 1 billion people will suffer from severe nearsightedness. This is a concerning sign, indicating the need for greater attention to rest and diet to protect the eyes. In this article, Mytour Blog will share eye-friendly foods and important tips to help keep your eyes healthy.
What to Eat to Improve Eyesight?
When dealing with nearsightedness, many people wonder if there are any foods that can cure it. In reality, there is no food that can completely cure nearsightedness. Instead, to enhance eye health, you can supplement with good nutrients to somewhat limit the progression of nearsightedness. Additionally, besides diet, you need to have appropriate rest, avoiding excessive use of electronic devices.
No food can turn nearsighted eyes back to normal (Source: Internet)Essential Vitamin Groups for Eyes
Before delving into specific eye-friendly foods, you need to know which vitamin groups are important for eye health.
Vitamin A
This is one of the most essential vitamins, both protecting and effectively treating eye diseases. When there is enough of this substance, the cornea and mucous membranes have enough strength to resist bacteria and viruses that cause infections. If the body lacks vitamin A, it can lead to night blindness, dry eyes, discomfort, and blurry vision in low light. Foods rich in vitamin A include cow's milk, fish liver oil, animal liver, egg yolks, etc.
Vitamin A is one of the most essential vitamins for the eyes (Source: Internet)Vitamin B
The vitamin B group (B1, B2, B6, and B12) protects the eyes from the risk of eye diseases, enhances the pigment exchange function of the retina. When lacking in vitamin B, the eyes are prone to fatigue, frequent tearing, rapid deterioration of vision, retinal hemorrhage, etc. To supplement vitamin B, you should eat plenty of peanuts, various beans, brown rice, apples, corn, etc.
Brown rice is a food rich in vitamin B (Source: Internet)Vitamin C
When looking for foods good for the eyes, you should choose foods rich in vitamin C. This is a substance that helps boost the immune system, control eye aging, prevent macular hemorrhage, bleeding in the eyeball, and protect the eyes from the effects of ultraviolet rays.
Citrus fruits such as lemons, oranges, and grapefruits are rich in vitamin C (Source: Internet)Vitamin E
This is an antioxidant that helps keep the eyes sharp and healthy. In addition, vitamin E also prevents several common eye conditions such as reduced vision, macular degeneration, cataracts, and more.
Foods that help you supplement vitamin E for your eyes (Source: Internet)Beta carotene
Beta carotene, abundant in dark green and orange vegetables and fruits (carrots, papaya, sweet potatoes, pumpkins, tomatoes, gac fruit, etc.), is a precursor to vitamin A, the top essential nutrient for healthy eyes. Because it's most easily absorbed in the immature gut, it's best to prepare these foods with oils and fats to enhance absorption.
Beta carotene is abundant in orange-colored foods (Source: Internet)Other Vitamin Groups
- Phosphorus: This nutrient helps fortify the sclera (the tough white outer layer covering about four-fifths of the eyeball's surface), providing it with elasticity. The sclera protects the eye's internal environment. To increase phosphorus intake, include a diet rich in seafood (shrimp, crab, clams, oysters, etc.) and dairy products.
- Lutein and Zeaxanthin: These two compounds are among the top essential nutrients for eye health, especially for older individuals. They slow down oxidation processes, protecting the eye's macular region from aging and inflammation.
- Omega-3, Omega-6: Omega-3 and Omega-6 are often found in foods beneficial for the eyes. These essential fatty acids contribute to brighter eyes, particularly for those with myopia.
Boost your eye's brightness by incorporating phosphorus-rich seafood into your diet (Source: Internet)Top Foods for Healthy Eyes to Enhance Eye Brightness
If you're aiming for brighter, healthier eyes, consider adding the following foods to your diet:
Bell Peppers
Bell peppers are rich in vitamin C, a nutrient found abundantly in them. According to scientific research, this nutrient reduces the risk of developing cataracts. Because vitamin C is prone to degradation at high temperatures, it's best to prioritize eating raw or lightly sautéed bell peppers to preserve their nutritional value.
Bell peppers are highly packed with vitamin C (Source: Internet)Spinach, Green Vegetables – Good Foods for Eyes
Since childhood, parents often encourage their children to consume plenty of green vegetables for good digestion and especially for improving visual health. Vegetables such as spinach and kale contain a wealth of vitamin A, vitamin E, Zeaxanthin, and Lutein, which are excellent for the eyes. They help protect the macula, reduce the risk of age-related macular degeneration (AMD), promote vision development, and shield the eyes from ultraviolet light. If you're not fond of eating vegetables, you can blend them into smoothies for a quick and convenient consumption.
Consuming spinach, particularly, and green vegetables in general is beneficial for the eyes (Source: Internet)Salmon – Omega-3 Rich Food
Salmon is abundant in Omega-3 fatty acids, essential nutrients that help protect the macula, prevent visual impairment, and dry eye disease. Moreover, it also aids in safeguarding the eyes against glaucoma and age-related macular degeneration. Additionally, salmon is rich in DHA and EPA, two compounds that promote macular health. It's recommended to consume salmon 2 to 3 times a week along with other foods.
Salmon is a type of food rich in Omega-3 (Source: Internet)Carrots
When it comes to foods good for the eyes, carrots are undoubtedly indispensable, a familiar vegetable in every family's meal. Carrots are rich in vitamin A, helping protect the cells of the eyes and the entire body. Additionally, Lutein in carrots also increases the pigment density of the macula, thereby reducing the risk of night blindness and age-related macular degeneration.
Vitamin A and Lutein are abundant in carrot roots (Source: Internet)Sunflower Seeds and Other Seeds
According to nutrition experts' calculations, vitamin E accounts for half of the content in sunflower seeds and other seeds such as peanuts, sesame seeds, etc. This nutrient is essential as it slows down the progression of AMD and prevents cataracts. Therefore, it is recommended to include seeds in your daily diet as a snack.
Eating sunflower seeds promotes healthier eyes (Source: Internet)Broccoli
Vitamin B2 is abundant in broccoli. Without an adequate supply of this nutrient, the eyes become sensitive to light, prone to fatigue, and at risk of inflammation. Vitamin B2 also plays a role in slowing down the development of cataracts commonly seen in older adults. Moreover, broccoli contains Zeaxanthin and Lutein, antioxidants beneficial for vision. You can prepare broccoli by steaming, tossing in salads, or blending into smoothies for a delicious treat.
Consuming plenty of broccoli contributes to better eye health (Source: Internet)Sweet Potato
Orange-colored fruits and vegetables are rich in vitamin A, with sweet potatoes being a prime example. Besides preventing high eye pressure and macular degeneration, the notable benefits of this nutrient include enhancing night vision and adjusting eye sensitivity to light. Moreover, vitamin A helps alleviate dry eyes caused by prolonged use of electronic devices. There are various ways to prepare sweet potatoes to make them more appealing, such as steaming, boiling, baking, or using them in desserts.
Sweet potatoes contain abundant vitamin A beneficial for the eyes (Source: Internet)Foods Good for Eyes: Lean Meat and Poultry
Another excellent food for the eyes not to be overlooked is poultry, such as duck, goose, chicken, and turkey. They are rich in iron, potassium, and zinc. Among these, zinc is the element that helps transport vitamin A from the liver to the retina. Therefore, opting for poultry is advisable to support eye health.
You should consume chicken, in particular, and poultry in general because they are beneficial for the eyes (Source: Internet)Milk and Dairy Products
When it comes to beverages, opt for milk and dairy products (cheese, yogurt) to improve eye health. These foods are rich in vitamin A and essential minerals to enhance vision and prevent cataracts. Moreover, milk is also rich in zinc, a compound that aids in transporting vitamin A to the eyes.
Nutritionists recommend a diet rich in milk and dairy products (Source: Internet)Tomatoes
Tomatoes, in particular, and red fruits and vegetables in general, are excellent for the eyes. Vitamin C and Lycopene in tomatoes protect the retina, prevent macular degeneration, and inhibit the formation of cancer cells. Furthermore, tomatoes are an inexpensive, versatile food available year-round.
Tomatoes contain a high amount of vitamin C (Source: Internet)Corn
Corn, also known as maize, is rich in Folate and Beta-Carotene. These two compounds have the ability to slow down and prevent the degradation of yellow pigments in the eyes as you age. Moreover, consuming corn can also reduce the risk of cataracts.
Corn is also a good food for the eyes (Source: Internet)Important Notes for Protecting Eye Health
In addition to paying attention to your diet, don't forget the following tips to protect your vision:
- Appropriate Study and Work Routine: Allow your eyes time to rest instead of continuously engaging, especially with electronic devices emitting blue light. After about 1 hour of work, close your eyes or focus on distant objects to help relax your eyes for 5 - 10 minutes.
- Practice Eye Exercises: Examples include rotating your eyes in circles/crosses, shifting your gaze from right to left and vice versa, shifting your gaze from bottom to top and vice versa, looking down at your nose, etc. Perform each exercise 7 - 10 times to improve blood circulation to the eyes.
- Pay Attention to Distance and Posture When Reading or Using a Computer: The correct posture is to keep your back straight, with a distance of 40 - 75cm between your eyes and the screen. The screen should be slightly lower or at eye level. Adjust the screen brightness to moderate, not too bright or too dim.
- Wear Blue Light Blocking Glasses: To reduce eye strain, sleep disruption, and avoid the risk of macular degeneration when using electronic devices.
- Wear Sunglasses When Going Out: To limit UV and ultraviolet rays.
- Use Eye Health Supplements and Medications: Eye drops, artificial tears, eye supplements as directed by a doctor.
- Keep Hands Clean: Since hands often come into contact with the eyes. Clean hands help prevent viruses, fungi, and bacteria that cause conjunctivitis, red eyes, etc.
- Avoid Smoking: To reduce the risk of cataracts, age-related vision loss, and dry eyes. Smoking causes the buildup of deposits in the blood vessels, gradually leading to vision loss or damage to the retina.
- Regular Exercise: Helps control blood sugar levels, promote blood circulation, and reduce stress.
- Regular Eye Check-ups Every 6 Months: Helps screen for eye diseases and refractive errors.
- Visit a Doctor Immediately if You Notice any Abnormal Eye Signs: Such as unclear vision, slight blurriness, eye fatigue, or something stuck in the eye, etc.
Avoid continuous computer work to protect your eyes (Source: Internet)Having beautiful, healthy eyes not only enhances your appearance but also greatly supports your learning and work processes. Don't forget to regularly incorporate the foods good for the eyes mentioned above to maintain the best vision. Visit the Mytour e-commerce website to purchase eye-protecting accessories at affordable prices and top quality.
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