Master of Science, Doctor Duong Minh Phuc from the High-Tech Eye Center at Tam Anh General Hospital, TP HCM, states that Vietnamese Tet cuisine features many delicious, simple-to-prepare yet nutritious dishes that promote bright, healthy eyes and prevent dry eyes.

Seaweed and tofu soup

Seaweed is rich in iodine and essential minerals, containing lutein that helps reduce the risk of macular degeneration and protects the retina from damage. Tofu provides plant protein, vitamin E, and calcium, which are easy to digest and support the body's absorption of necessary nutrients for the eyes. Seaweed and tofu soup is not only refreshing but also easy to digest, helping to alleviate eye strain and dry eyes.

Longan and lotus seed sweet soup

Lotus seeds are rich in vitamin B, antioxidants, and minerals, which protect retinal cells, reduce eye strain, and support blood circulation to the eyes. Longan adds vitamin C and natural nutrients, enhancing antioxidant capacity and preventing macular degeneration. This refreshing and easy-to-digest sweet soup is ideal for balancing the protein- and fat-rich meals common during Tet.

Lotus seed sweet soup is both refreshing and rich in nutrients beneficial for the eyes. Photo: *Bui Thuy*.

Pomelo salad with shrimp

Pomelo is rich in vitamin C and antioxidants, which can protect eye cells from free radical damage and support the health of small blood vessels in the retina. The high fiber content in pomelo also helps the body absorb nutrients more effectively, indirectly benefiting vision.

Shrimp provides protein, zinc, and natural vitamin A, essential for maintaining the cornea and improving low-light vision. Astaxanthin, a powerful antioxidant in shrimp, helps reduce eye strain and limits eye damage from blue light emitted by phones and computers. Adding fresh herbs, onions, or carrots not only makes the salad more appealing but also enhances its vitamin content, further benefiting eye health.

Steamed fish with rice paper rolls

Fish like mackerel, herring, and basa are rich in omega-3 fatty acids (DHA, EPA), which nourish the retina and reduce dry, strained eyes caused by extensive phone and computer use. Steaming preserves the omega-3 content while making the dish low in fat and easier to digest. Raw vegetables served with steamed fish, such as lettuce, fresh herbs, and carrots, provide lutein, zeaxanthin, and vitamin C, which protect the macula, enhance blue light filtering, and offer antioxidant benefits for the eyes.

Steamed mushrooms with ginger

Mushrooms contain antioxidants like selenium and vitamin D, which help neutralize free radicals, thereby limiting retinal cell damage and reducing the risk of macular degeneration.

Mushrooms are also rich in minerals and fiber, supporting blood circulation to efficiently deliver nutrients to the eyes. When combined with ginger, the dish further enhances anti-inflammatory properties, improves circulation, and offers a warm, aromatic flavor that is easy to digest.

Nhat Minh