As the use of electronic devices such as smartphones and computers increases, the number of people complaining of dry eyes is also rising. In particular, the symptoms worsen during transitional seasons like the current cold season.

Dry air and ultraviolet rays also have an effect. What foods can protect your eyesight and keep your eyes moist? Based on information from American health and medical media outlets like WebMD, we looked into foods that are good for eye health.

 

"Good eggs for breakfast" = Eggs, a complete food, are low-fat, high-protein foods that are perfect for breakfast, nutritious snacks, and hearty side dishes. Egg yolks are rich in antioxidants called carotenoids, which eliminate active oxygen and protect eyesight.

The U.S. National Institutes of Health (NIH) announced that one boiled egg contains 27% of the recommended daily intake of choline. Choline is effective in promoting nerve activity and preventing inflammation in the body, which helps prevent epidemic conjunctivitis and viral eye diseases. About two eggs a day is an appropriate amount, and if you are concerned about cholesterol, consume them boiled or as poached eggs in a light manner.

 

"Nutritious Carrots" = Carrots are one of the vegetables famous for being good for the eyes. The key component is beta-carotene, which, when absorbed by the body, is converted into vitamin A, eliminating active oxygen and preventing cell damage. Additionally, antioxidant substances like lutein and lycopene strengthen the capillaries in the eyes and reinforce the eye's moisture layer.

According to a study published in the American Journal of Ophthalmology (AJO), women who eat at least two servings of carrots a week have a 64% lower risk of developing glaucoma compared to women who consume less than one serving. Carrots are rich in fat-soluble nutrients, so it is wise to cook them with oil or stir-fry to enhance absorption rather than boiling or steaming.

 

Sweet and tangy "Seasonal Fruit Tangerines" = Delicious tangerines are full of vitamin C. Vitamin C not only alleviates fatigue and brightens the skin but also prevents eye aging and reduces the risk of cataracts through its powerful antioxidant effects. Additionally, lutein helps maintain the uniform density of macular pigment, promoting eye health, while the carotenoid zeaxanthin protects the retina and relieves eye fatigue.

 

"Almonds as a snack" = At 3 p.m., when your mouth feels bored, try eating savory almonds instead of sugary snacks. Vitamin E strengthens retinal cells, vitamin A helps maintain eyesight, and also prevents night blindness.

Among tired office workers, 'eye twitching' under the eyes is one of the very common symptoms. Almonds are rich in magnesium, which helps alleviate twitching symptoms. They also promote deep sleep, strengthening the tear film during sleep, and eliminate external viruses to prevent various eye diseases.

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

Kale, which has a bitter taste that is charming, contains three times more lutein than spinach, and beta-carotene helps eliminate active oxygen and maintain eyesight. Sulforaphane helps expel toxic substances from the body, and flavonoid components strengthen retinal cells and capillaries.

 

Instead of meat, "blue-backed fish" = Fish are lower in calories and rich in protein compared to red meats, which greatly benefits eye health. The omega-3 fatty acids found in blue-backed fish such as mackerel and saury enhance retinal function and stabilize the tear film, preventing dry eye syndrome. Additionally, their high ratio of unsaturated fatty acids prevents the accumulation of neutral fats in the blood and promotes blood circulation, increasing the activity of the optic nerve.

 

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Tangerines rich in vitamin C

With powerful antioxidant effects

Preventing eye aging

It also reduces the risk of cataracts.

 

These days, I see a lot of tangerines.

Recharge your vitamins