Certain habits can accelerate eye aging and vision decline. For example, frequent screen time leads to eye strain, dryness, and blurred vision, while UV rays can cause eye damage. Consuming nutrient-rich foods can mitigate these effects.
Lutein and zeaxanthin: Staring at screens for extended periods can cause oxidative stress in the retina. Lutein and zeaxanthin, found in the macula and retina, filter harmful blue light and protect against damage. Cooked spinach, kale, collard greens, and eggs are rich in these antioxidants. These plant compounds may also prevent cataracts and slow the progression of age-related macular degeneration.
Omega-3: Focusing on digital devices reduces blinking frequency, which decreases tear production and increases evaporation, leading to dry eyes. Other contributing factors include blue light from screens, dry environments, poor posture while viewing screens, and the strain of maintaining fixed focus.
In addition to taking regular breaks, using artificial tears, and staying hydrated, increasing your intake of omega-3 fatty acids can alleviate dry eyes. Omega-3s like EPA and DHA support better eye lubrication and elasticity. Salmon, walnuts, and chia seeds are good sources of this nutrient.
Vitamin E: Many eye diseases are linked to oxidative stress, an imbalance between antioxidants and free radicals in the body. Vitamin E is a potent antioxidant that protects cells, including eye cells, from free radical damage. Nuts, salmon, avocados, and leafy greens are all rich in vitamin E.
Vitamin C: Like vitamin E, vitamin C is a powerful antioxidant that protects the eyes from harmful free radicals. It plays a vital role in reducing UV damage and is essential for collagen production, a protein that provides structure to the eye, particularly in the cornea and sclera. Citrus fruits, strawberries, bell peppers, broccoli, and kale are healthy choices rich in vitamin C.
Bao Bao (*Healthline*, *Times of India*)
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