Do your eyes feel itchy, dry, and tired? Anyone who spends a lot of time in front of a screen would probably say yes. And that’s most of us: From work to shopping to streaming to scrolling, the average American adult gets around seven hours of screen time a day.
Needless to say, all that screen time can quickly strain the eyes—as evidenced by increased complaints of blurred vision, headaches, and dry eyes. The main reason for digital eye strain? Most people blink less when they look at a screen for longer periods of time—often only half as much as usual. And blinking is important: It spreads tears across the eyes, keeping them clean, nourished, protected, and moisturized.
Of course, the blue light emitted by screens also has an unfavorable effect on the eyes. Additionally, when looking at the screen, the eye often remains focused on the close-up range for a long time, causing the muscles of the eyes to remain permanently tense. All of this can contribute to dry eyes, a common problem: Up to 20 percent of adults suffer from the condition.
Aside from limiting screen time, there are ways to increase eye health and protect our peepers from the damage induced by modern life. One of the best ways? Eating a healthy diet that’s rich in eye-supporting nutrients. Read on for the best foods to eat for eye health.
Omega-3 to soothe dry eyes
Eating foods high in omega-3 fatty acids has been shown to be particularly helpful for soothing dry eyes, as they can help to reduce inflammation in the body and stimulate tear production. A recent study shows that eating a diet rich in omega-3 fatty acids can actually reduce the symptoms of dry eyes by up to 17 percent.
A good source of omega-3 fatty acids? Oily ocean fish such as salmon, mackerel, sardines, herring, and tuna. Among plant-based products, flaxseed, chia seeds, walnuts, and hemp seeds are also notable for their high omega-3 content. If you’re not a vegan, it s ideal to combine omega-3 fatty acids from animal and plant sources to get adequate amounts of this essential eye nutrient.
Vitamin E to protect the eyes from blue light
Unfortunately, the blue light emitted by screens penetrates deep into the skin and eyes. This can lead to the formation of free radicals, which can damage cells in the long term. Among other things, this damage to the eye can make the eyes less able to cope with bright light. Vitamin E can help to protect the cells in the eye from free radicals and thus also reduce their sensitivity to bright light.
Luckily, vitamin E is abundant in many of the vegetable oils we eat, including sunflower oil and olive oil. Wheat germ oil is also a particularly good source. In terms of actual whole foods, almonds, hazelnuts, sunflower seeds, and green leafy vegetables such as spinach and chard also have a high vitamin E content and are therefore among the best foods to eat for eye health. Beef liver also contains a lot of vitamin E—but for those who prefer something a little, um, intense, dandelion leaves also contain a lot of vitamin E.
Vitamin C for clear lenses
Cataracts are one of the main causes of visual impairment worldwide. Though cataracts often only develop in people over the age of 60, it is not uncommon for the first clouding of the lens to occur at the age of 40.
However, getting adequate doses of vitamin C has been shown to slow down the progression of clouding. A long-term study from the American Journal of Clinical Nutrition showed that people with a high vitamin C intake had a 33 percent lower risk of developing cataracts.
Fruits and vegetables in particular contain a lot of vitamin C, which is not only important for the immune system, but also for healthy eyes. With around 1,600 milligrams of vitamin C, acerola cherries are one of the richest natural sources, but black currants, guavas, kiwis, oranges, and other citrus fruits are also good sources. When it comes to vegetables, red peppers, kale, Brussels sprouts, broccoli and spinach are also particularly rich in vitamin C.
So, eat the rainbow, as they say!
Zinc for the retina
An important part of the eye is the retina—and the trace element zinc is important for keeping it strong. Zinc helps to transport vitamin A to the retina, where it produces a pigment that helps the eyes to adapt to different light conditions and to be able to see even in dim light; The pigment also protects the eye from damage caused by light. According to a study, zinc can not only support the retina, but also help to reduce the risk of retinal problems in old age.
Good animal sources of zinc are oysters, beef, pork and chicken. However, pumpkin seeds, pulses such as lentils, chickpeas and beans are also good sources of zinc for the body. Other good sources of zinc are oatmeal and nuts and seeds such as sesame seeds, hemp seeds and cashews. Dairy products such as cheese and yogurt also provide the body with zinc.
Vitamin A for night vision
In addition to zinc, vitamin A is also important for the eyes—especially when it comes to night vision. Vitamin A helps the eyes to produce the pigment rhodopsin, which improves vision in dim light. Studies from the American Journal of Clinical Nutrition show that a diet high in vitamin A can help improve vision in dim light and reduce the risk of night blindness.
However, it is important to note that it’s best to focus predominantly on getting vitamin A from plant-based foods instead of supplements: Since vitamin A isn’t water soluble, the body cannot easily eliminate excess vitamin A and overdoses can cause headaches, blurred vision and nausea— among other things—and can also damage the liver in the long term. Plant-based foods, on the other hand, do not contain active vitamin A, but beta-carotene, which the body can convert into vitamin A.
Good plant sources of beta-carotene include carrots, sweet potatoes, pumpkin, goji berries, chicory, dark green leafy vegetables, red peppers, mango and papaya. The body can absorb vitamin A better if it is combined with a source of fat, so make sure you’re eating your carrots or spinach with some olive oil or avocado.