(Tangerine) As fall approaches, my eyes get itchy and sticky... What foods are good for eye health during the seasonal change?

As the amount of time spent using electronic devices like smartphones and computers increases, the number of people complaining of dry eye is also increasing. Symptoms are particularly aggravated during seasonal transitions, such as now, as we enter the colder months.

Dry air and UV rays also have an impact. What foods can protect your vision and keep your eyes moisturized? We looked into foods that are good for eye health, based on data from WebMD, a US health and medical media outlet.

 

“Eggs are good for breakfast” Eggs, a complete food, are low-fat and high-protein, making them versatile for breakfast, a nutritious snack, or even a hearty side dish. Egg yolks are rich in carotenoids, antioxidants that help eliminate free radicals and protect vision.

The National Institutes of Health (NIH) reports that one boiled egg contains 27% of the recommended daily value of choline. Choline promotes nerve function and reduces inflammation, effectively preventing conjunctivitis and viral eye diseases. Two eggs a day is the recommended amount. If you're concerned about cholesterol, try eating them boiled or poached for a lighter taste.

 

“Nutrient-packed carrots” Carrots are one of the vegetables known for their eye benefits. Their key ingredient is beta-carotene, which, when absorbed by the body, is converted into vitamin A, eliminating free radicals and preventing cell damage. Additionally, the antioxidants lutein and lycopene strengthen the capillaries in the eye and enhance its moisture content.

According to a study published in the American Journal of Ophthalmology (AJO), women who ate two or more servings of carrots per week had a 64% lower risk of developing glaucoma than those who ate less than one serving. Carrots are rich in fat-soluble nutrients, so it's wise to fry them with oil to enhance absorption, rather than boiling or blanching them.

 

Sweet and sour “seasonal fruit tangerine” Delicious tangerines are packed with vitamin C. Vitamin C not only relieves fatigue and brightens skin, but its powerful antioxidant properties also prevent eye aging and reduce the risk of cataracts. Lutein also maintains the density of macular pigment, promoting eye health, while the carotenoid zeaxanthin protects the retina and relieves eye fatigue.

 

Almonds for a snack At 3 p.m., when you're feeling a little hungry, try a nutty almond instead of a sugary snack. Vitamin E strengthens retinal cells, and vitamin A helps maintain vision and prevents night blindness.

Eye twitching is a common symptom among tired office workers. Almonds are rich in magnesium, which can help alleviate eye twitching. They also promote deep sleep, strengthening the tear film and eliminating external viruses while you sleep, preventing various eye diseases.

Healthy green vegetables: spinach and kale =According to a research team at Brigham and Women's Hospital at Harvard Medical School in the United States, consuming green leafy vegetables such as spinach and lettuce helps prevent glaucoma, and nitrates are also effective in improving blood circulation by relieving blood flow disorders in the optic nerve.

Kale, with its appealing bittersweet flavor, is three times richer in lutein than spinach, and its beta-carotene helps eliminate free radicals and maintain vision. Sulforaphane helps eliminate toxins from the body, and flavonoids strengthen optic nerve cells and capillaries.

 

“Blue-backed fish” instead of meat Compared to red meat, fish is lower in calories and rich in protein, making it highly beneficial for eye health. The omega-3 fatty acids found in blue-green fish like mackerel and saury enhance retinal function and improve tear film stability, preventing dry eye. Furthermore, the high proportion of unsaturated fatty acids prevents the accumulation of triglycerides in the blood and promotes blood circulation, enhancing optic nerve activity.

 

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Tangerines are rich in vitamin C

With its powerful antioxidant action

Prevents eye aging

It also reduces the risk of cataracts.

 

I see a lot of tangerines these days.

Recharge your vitamins