Modern people are often obsessed with technology, glued to phones, televisions, and computers. Overuse and poor eye habits often lead to a rise in vision problems with age, such as presbyopia and macular degeneration.

Is lutein the only way to protect your eyes? What foods contain lutein? Besides that, there are three other nutrients in your diet that can help maintain your eyesight! How can we supplement these nutrients?

Can long-term 3C use just lead to more lutein?

As we age, we inevitably experience a host of visual problems. Symptoms of aging include dry eyes, presbyopia, and other eye diseases like macular degeneration, cataracts, and glaucoma. Especially in the multi-screen age, vision problems are becoming more common.

The Eye-Protecting Benefits of Lutein

Nutrients that protect the eyes are mostly found in fruits and vegetables, with lutein and zeaxanthin, both members of the carotenoid family, being particularly important.

Lutein and zeaxanthin possess excellent antioxidant properties, absorbing free radicals produced by sunlight and mitigating their damage to the eyes.

However, lutein and zeaxanthin are phytochemicals that the human body cannot synthesize on its own and must be obtained through diet. Therefore, we recommend referencing the “Lutein and Zeaxanthin Content in Foods” table below to increase your intake of these nutrients in your diet.

Eye protection isn’t just about lutein; here are three other eye-protecting ingredients.

Anthocyanins

Anthocyanins add vibrant colors to plants beyond their basic green color. Furthermore, numerous studies have shown that anthocyanins can improve vision in glaucoma patients, enhance the function of photoreceptor cells, and stabilize blood flow to the eyes, among other eye-protecting benefits.

Anthocyanins can be found in foods such as blueberries, cherries, strawberries, grapes, purple cabbage, and eggplant.

Beta-Carotene

Beta-carotene is made up of two molecules of vitamin A bound together. Therefore, it can be converted into vitamin A in the body, maintaining normal vision.

Common fruits and vegetables like carrots, tomatoes, broccoli, spinach, lettuce, mangoes, and cantaloupe all provide beta-carotene.

Vitamin C

Vitamin C is an important antioxidant in the human body. Its water-soluble nature allows it to be highly concentrated in the ocular fluid, protecting the retina from UV damage.

A British study published in the leading ophthalmology journal Ophthalmology, which followed over a decade of over 1,000 pairs of sixty-year-old female twins, found that vitamin C intake reduced the risk of cataracts by 35% over the next decade. However, the study also tested the effectiveness of vitamin C supplements and found no significant benefit.

Therefore, we encourage everyone to consume more vitamin C from natural fruits and vegetables like citrus fruits, guava, bell peppers, and broccoli to achieve the desired effect.

Consuming the rich vitamins and phytochemicals found in plant-based foods is the only way to protect your eyes for those who regularly use consumer electronics. Proper eye habits are also crucial for eye protection. Taking a proper break every 30 minutes of eye use will maximize the benefits of eye protection.

Recommended dishes for eye protection:

Stir-fried beef with Chinese kale and bell peppers

Ingredients

200g Chinese kale

1/2 yellow and red bell peppers

100g beef

A pinch of soy sauce and pepper

A pinch of olive oil and salt

Instructions

1. Marinate the beef with a little soy sauce and pepper and set aside.
2. Wash the Chinese kale, yellow and red bell peppers, cut into sections and set aside.
3. Heat oil in a pan and sauté the beef until cooked through. Remove from heat and set aside.
4. Bring 1 bowl of boiling water to a boil, then add the Chinese kale and stir-fry until the leaves are softened.
5. Add the bell peppers and beef in that order and stir-fry. Finally, season with a little olive oil and salt and serve.

Description

The lutein and zeaxanthin in kale are both vision protectors that help prevent retinopathy and cataracts. Bell peppers are rich in vitamin C, which helps reduce the production of free radicals that damage the eyes. The zinc in beef is also a crucial mineral for maintaining sharp vision. This is a dish that helps protect eyesight.