In today’s highly digitalized lifestyle, eye health problems are on the rise. Chang Wei-Chun, a nutritionist, sports coach, and author, told The Epoch Times that proper diet and nutritional supplementation can help maintain eye health and reduce the risk of vision degeneration. He also shared four simple, practical eye exercises to help relieve discomfort from prolonged screen use.
With the widespread use of computers, mobile phones, and consumer electronics, dry eye syndrome has become one of the most common eye diseases. At the same time, the age of onset for conditions such as glaucoma, cataracts, and presbyopia is also significantly decreasing. Macular degeneration, in particular, is a cause for great concern, according to Chang. Appropriate supplementation with specific nutrients can alleviate and protect against various eye diseases, he said.
Dry Eye Syndrome: Omega-3 Is Key
Prolonged screen time and reduced blinking are among the main causes of dry eye syndrome. Studies show that supplementing with omega-3 fatty acids (EPA and DHA) can help improve dry eye symptoms. Omega-3 has anti-inflammatory properties, which may improve the quality of the lipid layer in tears, helping keep eyes moisturized and reducing dryness and discomfort.
Foods rich in EPA and DHA include deep-sea fish such as mackerel and saury. While salmon is also a good source of omega-3, concerns about heavy metal pollution in the ocean in recent years suggest prioritizing mackerel and saury. Additionally, algae oil extracted from seaweed is an excellent source of DHA. Chang noted that soybean oil and processed foods, commonly found in modern diets, are rich in omega-6 fatty acids and that excessive intake may promote inflammation and increase oxidative stress.
Macular Degeneration: Lutein and Zeaxanthin
The nutrients that have received the most research support for improving macular degeneration are lutein and zeaxanthin. Chang noted a large-scale, 10-year follow-up study that found supplementing with these two nutrients may help slow the progression of macular degeneration, making them a common core ingredient combination in commercially available eye health supplements.
Lutein and zeaxanthin are commonly found in dark green vegetables, such as spinach, kale, and sweet potato leaves. The darker the vegetable, the higher the variety and content of beneficial micronutrients it usually contains, and its overall nutritional value is generally superior to that of its light-colored counterparts. Although pumpkin, yellow bell peppers, and carrots also contain lutein and zeaxanthin, the amounts are comparatively lower.
Lutein and zeaxanthin are fat-soluble phytochemicals and need to be cooked with a suitable amount of oil to improve their absorption rate, Chang said. He recommends about 1.5 cups of cooked dark green vegetables daily.
As with other eye diseases, such as cataracts and glaucoma, there is currently no clear evidence that specific nutrients have therapeutic effects. Chang suggested that for related eye conditions, regular medical follow-ups and treatment should be prioritized, with nutritional supplements serving as supportive care. These supplements can be combined with other nutrients beneficial to eye health for overall maintenance.
In addition to supplementing with specific nutrients for dry eye and macular degeneration, sufficient amounts of antioxidants and basic eye-protecting nutrients should come from the diet.
Anthocyanins: Powerful Antioxidant Nutrients
Anthocyanins contribute to eye health and possess antioxidant and anti-inflammatory effects. They are commonly found in berries such as blueberries, blackcurrants, mulberries, grapes, and cranberries. Anthocyanins are mostly concentrated in the dark purple or dark blue surface of the fruit. The darker the color, the higher the content.
If the peel is removed when eating grapes, although the pulp still contains a small amount of anthocyanins, most of the nutrients are lost.
Raisins, because they are made with the peel on, are rich in anthocyanins. However, the sugar content becomes concentrated during processing, so it is best to keep portion sizes small, Chang said. The recommended daily intake of fruit is about 1 to 1.5 cups, while raisins should not exceed 1/4 cup. Alternatively, grape juice made with the peel can be used.
Carotene and Vitamin A: Essential Eye-Protecting Nutrients
Vitamin A and carotene are well-known nutrients that support eye health and are commonly found in carrots, pumpkins, and sweet potatoes. When cooking these foods, it is recommended to add a suitable amount of oil to improve their absorption.
Too Much of 4 Types of Foods May Harm the Eyes
The eyes are full of tiny blood vessels, Chang said. An improper diet can negatively affect eye circulation and health. The following four types of food should be eaten with particular care:
High Sugar: Easily causes drastic fluctuations in blood sugar, increases inflammation, and promotes the formation of advanced glycation end products—harmful compounds formed when sugars bind to proteins or fats—which can raise oxidative stress and affect the health of the eye’s microvessels.
High Salt: May increase blood pressure and affect kidney and blood flow around the eyes.
Trans Fats: Commonly found in fried foods, cookies, and desserts, trans fats can promote chronic inflammation and are among the unhealthiest fats.
Alcohol: Long-term alcohol intake causes vasoconstriction and increased blood viscosity, increasing the risk of high blood pressure and cardiovascular disease, and is also detrimental to eye health.
Eye Health Supplements
Among eye health supplements, Chang highly recommends fish oil. Dietary guidelines recommend eating fish twice a week, but if there are concerns about heavy metal contamination in deep-sea fish, or if sufficient EPA and DHA cannot be obtained from freshwater fish, fish oil may be a suitable alternative, he said.
The recommended daily intake of fish oil is approximately 1,000 to 2,000 milligrams of EPA and DHA. When purchasing, pay attention to the product concentration and the following factors:
1. Inspection Reports: Does the manufacturer provide regular testing reports to ensure product quality?
2. Switch Brands: Avoid using the same brand long term to reduce potential risk.
Lutein is also a worthwhile investment in eye health supplements due to research supporting its effectiveness in treating macular degeneration. Commercial products often contain zeaxanthin in specific proportions. When purchasing, it is essential to verify the safety inspection report. Supplements typically need to be taken continuously for approximately two to three months to see any improvement in eye condition, Chang said.
4 Eye Exercises to Relieve Eye Fatigue
In addition to diet and nutritional supplements, moderate eye exercises may also help maintain eye health.
1. Eye Opening and Closing: Close your eyes tightly for three to five seconds, then open them for three to five seconds. Repeat three to five times.
2. Eye Rolling: Look up, down, left, and right, holding each position for three to five seconds. Then slowly rotate your eyes clockwise and counterclockwise.
3. Focus Training: Focus your eyes on the tip of a pen, moving it from near to far and back again repeatedly to train the eye’s focusing ability.
4. Acupressure Massage: Gently press acupoints around the eyes to promote blood circulation. Be careful not to press on the eyeballs.