As an old saying goes: “The eyes are the windows to your Soul,” and they need to be taken care of. Consuming lutein, anthocyanins, zeaxanthin, and vitamin C protects your eyes. Supplementing wholesome foods rich in these three nutrients is more effective than taking health supplements.
Lutein, a constituent of the macula found in the eye’s retina, is a known antioxidant that protects against blue light (especially helpful for those who spend a lot of time staring at computers and cell phones daily). It also prevents age-related macular degeneration, cataracts, and retinitis pigmentosa.
Anthocyanins’ benefits for eye health include improving blood circulation in the eyes and relieving eye fatigue caused by prolonged use of electronic screens. They also help keep the eyes moist and relieve the symptoms of dry eyes.
Zeaxanthin is a type of organic pigment called a carotenoid. It’s related to vitamin A and is found in the human eye (macula and retina) along with lutein. Zeaxanthin is thought to function as a light filter, protecting the eye tissues from sunlight damage.
A British study observed changes in the crystalline lenses of 324 pairs of female twins over 10 years. They found that those with a vitamin C-rich diet had a 33 percent lower risk of cataract progression and clearer lenses. However, a Swedish study found that vitamin C supplements may be counterproductive. Men who took high doses of vitamin C supplements over a long period had a 36 percent increased risk of developing age-related cataracts and a 92 percent increased risk for men over the age of 65.
You may wonder which wholesome foods are naturally rich in lutein, zeaxanthin, anthocyanins, and vitamin C. Below is a list of such foods:
Lutein and zeaxanthin-rich vegetables
Green and yellow fruits and vegetables commonly contain lutein and zeaxanthin, such as pumpkin, spinach, carrots, mustard greens, sweet potato leaves, broccoli, oranges, tomatoes, and cabbage. The following three vegetables are exceptionally high in lutein and zeaxanthin:
Spinach
Raw spinach contains 7.45mg of lutein and 0.46mg of zeaxanthin per 100g, which is more than 70 percent of the recommended daily intake of lutein (10mg).
Sweet potato leaves
These leaves contain 14.7mg of lutein and zeaxanthin per 100g, exceeding the recommended daily intake.
Pumpkin
1.5mg of lutein and zeaxanthin were found per 100g of raw pumpkin.
According to a test conducted by the Food and Drug Administration of Taiwan’s Ministry of Health and Welfare, more than 46 percent of lutein-enriched health food products on the market contain less than 80 percent of the labeled value. Lutein from natural foods is recommended, as they are safer and more economical.
There are two ways to increase the absorption rate of lutein in food: green vegetables and fats and eggs and corn.
Lutein is a fat-soluble vitamin. When sautéing green spinach or sweet potato leaves, add fats such as lard or olive oil to help the lutein become more readily absorbed. This adds to its nutritional value and removes any astringent flavor.
In addition to vegetables and fruits, eating eggs is also an effective way to replenish lutein. Although eggs do not contain as much lutein as the above two vegetables, the body’s ability to utilize egg Lutein is higher than that of green vegetables. We recommend a breakfast recipe for lutein supplementation: corn omelet. The combination of corn and egg yolk doubles the nutritional benefits of both plant and animal lutein.
Anthocyanin and vitamin C-rich fruits and vegetables
What can you do if your eyes are dry or bloodshot due to overuse?
Eat blueberries after meals to help your eyes moisten. Blueberries and cranberries have the highest anthocyanin content. Blueberries protect the cells and micro-vessels around the eyes, relieving eye fatigue and improving vision. Furthermore, blueberries counter aging, lower blood pressure, and protect the heart.
Fruits like guava, kiwi, lemon, and orange are rich in vitamin C. The colored bell pepper vegetables are also rich in vitamin C. Every 100g of fresh orange or bell peppers contains 158 mg of vitamin C, more than double that of lemons. These Peppers are also rich in flavonoids, which can help reduce the breakdown of vitamin C due to heating.
Colored bell peppers include red, yellow, and orange varieties. Adding peppers to cooked pasta sautéed white shrimp and mushrooms can all help prevent cataracts.
Drinking chrysanthemum and wolfberry tea
What kind of tea should you drink when you suffer from eye fatigue? Chrysanthemum and wolfberry (goji) tea is recommended. Especially after a full day’s work on the computer, a cup of chrysanthemum and wolfberry tea in the afternoon can relieve fatigue and dry eyes.
A small randomized controlled trial at the University of California, Davis, found that eating wolfberries five times a week for three months can significantly increase the density of macular pigmentation, thus helping to prevent age-related macular degeneration. Chrysanthemum extract also has antioxidant properties and has been found to protect the Retina in animal studies.
According to Chinese medicine theory, the eyes are closely related to the liver’s energy. The liver opens the orifices in the eyes, so observing the eyes can tell you about the liver’s health. Research has also found that wolfberry has a protective effect on the liver, and animal experiments have proven that Wolfberry can prevent alcohol-induced acute liver injury.
Method: Place 6 chrysanthemums and 18 wolfberries in a pot and cover with hot water. Leave to soak for 10 minutes — strain into a cup and drink. When you drink, place the cup near your eyes and use the heat to steam your eyes and relieve any pressure.
Please note that chrysanthemum tea is unsuitable for people sensitive to colds, prone to diarrhea, or with low blood pressure.
Eye exercise
In addition to diet, you can also massage the acupoints around the eyes.
Pressing the five acupoints around the eyes: 1) the Bl-2 or Zanzhu point, 2) the EM3 or Yuyao point, 3) the Gb-1 or Tongziliao point, 4) the St-1 or Chengqi point and 5) the Bl-1 or Jingming point with the knuckles of your fingers in a rotating pattern will help to protect your eyesight and prevent myopia from worsening.
When a cataract patient asked me how to protect his eyes, I replied: “The way to protect your eyes is straightforward; stay away from cell phones and electronic products.” Of course, it is difficult for modern people to stop using electronic products completely, so when you are tired of using your eyes, you can try to move your eyeballs.
Method: Close your eyes and turn your eyeballs 14 times to the left, then 14 times to the right. Close your eyes tightly and then relax.
Some herbs mentioned above may sound strange, but many can be found in Health Food and Asian grocery stores. In addition, each person’s physical condition differs, so the corresponding treatment method will also differ. So please consult a professional doctor for specific treatment options.
Translated by Audrey Wang and edited by Maria
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