Doctor Nguyen Duc Huy, a specialist in high-tech ophthalmology at Tam Anh General Clinic, District 7, recommends appropriate nutritional supplementation to maintain eye function, protect eyes from harmful light, and reduce the risk of age-related degenerative diseases.

Vitamin A

Vitamin A is an antioxidant that helps protect eyes and maintain vision. A deficiency can cause night blindness, dry eyes, or more severe eye conditions, depending on its severity. This nutrient also strengthens the health of mucous membranes and the cornea, while combating bacterial or viral infections. Vitamin A is found in animal-based foods, such as liver, egg yolks, and dairy products, as well as plant-based sources like dark green, orange, yellow, and red vegetables and fruits.

Vitamin E

According to Doctor Huy, a lack of this nutrient increases the production of free radicals, which accelerates the aging process of the eyes. Vitamin E helps prevent cataracts, macular degeneration, and vision impairment. It also protects and moisturizes the eyes. Rich sources of vitamin E include vegetable oils, chestnuts, almonds, corn, and peanut butter.

Foods rich in vitamins A and E are beneficial for the eyes. *Image created by AI*

Vitamin B

B vitamins play a vital role in eye cell metabolism. Among them, vitamin B6 (pyridoxine) is considered essential for maintaining the balance of the optic nerve, helping to protect against and prevent various eye diseases. Vitamin B6 also improves blurry vision, aiding in the quick recovery of tired eyes. Good sources of B vitamins include liver and animal organs, eggs, salmon, chicken, and corn.

Vitamin C

Doctor Huy states that vitamin C protects the eyes from the harmful effects of ultraviolet rays and oxidation. This vitamin can also prevent and delay the progression of cataracts. It is abundant in oranges, lemons, guavas, papayas, kohlrabi, mangoes, strawberries, and pineapples.

Omega-3 fatty acids

Long-chain omega-3 fatty acids, such as EPA and DHA, are crucial for eye health. DHA is found in high concentrations in the retina, where it helps maintain eye function. A DHA deficiency can impair vision, especially in children. Regular omega-3 supplementation also benefits individuals with dry eyes.

Omega-3 fatty acids may also help prevent other eye conditions, such as diabetic retinopathy. Fish oil is one of the best sources of EPA and DHA.

Lutein and zeaxanthin

These two antioxidants are concentrated in the central part of the retina. They act as natural sunscreens, protecting the eyes from harmful blue light. Lutein and zeaxanthin are commonly found in green leafy vegetables, eggs, corn, and red grapes.

Zinc

Zinc is involved in the formation of visual pigments in the retina; a deficiency can lead to night blindness. Regular zinc supplementation also reduces the risk of macular degeneration in older adults. Natural food sources of zinc include oysters, meat, pumpkin seeds, and peanuts.

In addition to a nutritious diet rich in these vitamins, minerals, and antioxidants, Doctor Huy advises regular eye examinations once every six months and taking eye breaks every 20 minutes during work to protect eye health.

By Bach Duong