Maintaining healthy eyes and slowing down the aging process requires a nutritious diet rich in vitamins A, C, omega-3, and antioxidants. Nuts such as soybeans, peanuts, pumpkin seeds, melon seeds, and sunflower seeds are excellent sources of these nutrients. They contain high amounts of vitamin E, which can help slow age-related macular degeneration and reduce the risk of developing cataracts.
Fruits and vegetables like mangoes, sweet potatoes, carrots, broccoli, spinach are also rich in beta-carotene, which is a precursor to vitamin A. These foods can enhance night vision and protect overall eye health. Additionally, fruits and vegetables with various colors contain lutein, zeaxanthin, vitamins and minerals that can improve vision and increase pigment density in the retina.
Fatty fish such as salmon, sardines, basa fish mackerel are packed with omega-3 fatty acids that can alleviate dry eyes meibomian gland dysfunction prevent macular degeneration ultimately enhance overall eye health. Poultry like chickens ducks geese provide ample amounts of vitamin A along with other essential nutrients like zinc vitamins B E nicotinic acid beneficial for preventing cataracts other eye conditions resulting from prolonged eye strain.
Eggs are also rich in protein choline selenium other nutrients that offer numerous benefits for the body including the eyes. The egg whites contain a substantial amount of zinc which helps absorb lutein zeaxanthin found in the yolk these nutrients protect eyes from harmful blue light increase protective pigment in the macula crucial for maintaining central vision.
Doctor Tra Phuong recommends taking breaks from prolonged screen time giving your eyes rest every 1-2 hours by looking away blinking when exposed to sunlight wearing sunglasses helps shield eyes from harmful UV rays staying hydrated by drinking plenty of water is also important for maintaining optimal eye health