Eye Health: Nutrition Tips and Screen‑Use Strategies

A balanced diet can support eye health. Leafy greens such as spinach, kale and broccoli provide lutein and zeaxanthin, which accumulate in the macula. Carrots supply beta‑carotene, a precursor of vitamin A essential for vision. Oily fish (salmon, sardines, mackerel, tuna) are rich in omega‑3 fatty acids DHA and EPA that are linked to retinal health, and eggs add additional lutein and zeaxanthin. Citrus fruits contribute vitamin C, an antioxidant important for overall ocular health.

Reducing digital eye strain involves practical habits. The 20‑20‑20 rule—every 20 minutes, look at an object 20 feet away for 20 seconds—helps relax eye muscles. Screens should be positioned at eye level or slightly below and kept about 60 cm away. Proper lighting, anti‑glare filters and minimizing reflections further reduce fatigue. Protection from ultraviolet light is also crucial; sunglasses that block 99‑100 % of UVA and UVB rays, wide‑brim hats and avoiding reflective surfaces (sand, snow, water) lower the risk of cataracts, macular degeneration and other UV‑related eye conditions.