Nowadays, as people increase their screen time on mobile phones and computers, their eyes suffer more severe visual fatigue. Some direct effects of visual fatigue are myopia and accelerated eye aging. In addition to caring for your visual health by limiting the time you look at a screen, eating certain foods regularly can also protect your eyes from visual fatigue.
Also, since your eyes rely on tiny arteries to deliver oxygen and nutrients, many of these foods can also protect your heart! Be cautious, however. High doses of vitamin A may do more harm than good. Some research shows that vitamin A could increase your risk of certain cancers.
Liver is a great source of vitamin A
Vitamin A is critical for eye health because vitamin A plays an essential role in the retinal pigment epithelial cells. These cells provide several vital functions for the eyes. There are two forms of vitamin A. Provitamin A is found in plants, and preformed vitamin A (retinol) is found in animals.
Vitamin A plays a role in manufacturing rhodopsin, which helps you see better in the dark. Vitamin A can prevent blindness during childhood as it plays a vital role in eye development early on. Some studies show it maintains eye health and can potentially help you avoid future complications.
One of the best-known benefits of beta-carotene is its effect on your vision. Beta-carotene helps your brain to interpret light that hits your eye. Your body also uses vitamin A to keep your retinas healthy and prevent dry eyes.
Some green or yellow fruits and vegetables are rich in β-carotene, which is converted into vitamin A in the body. Some are spinach, leeks, bean sprouts, sweet potatoes, and carrots. Among animal foods, animal liver, cod liver oil, milk, and eggs have higher contents and are good sources of vitamin A. Liver is a strong source of vitamin A, but it should be consumed cautiously. Pregnant women should stay away from eating liver.
Citrus fruits
Vitamin C is a component that makes up the eye’s crystalline lens. Adequate vitamin C intake can help relieve visual fatigue and delay the onset of cataracts. Citrus fruits and cruciferous vegetables such as broccoli and kale, tomatoes, and kiwi are some foods rich in vitamin C.
Vitamin B1 supplements benefit the eyes
Vitamin B1 is a source of nutrition for the optic nerve and can help prevent dry eye disease. However, excessive sugar intake depletes vitamin B1 in the body, leading to vision problems.
There are plenty of food sources of vitamin B1. Legumes, whole grains, fortified breakfast cereal, and liver are good sources.
Translated by Katty Liu
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