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Daily eye care with vitamins and nutrients

The eyes function with us all day, in work, study, and even at rest. So it is important to protect our eyes from eye diseases, inflammation or itching to ensure quality of life. In addition to using eye drops and eye supplements, we can use the following food groups to provide our eyes necessary vitamins and nutrients:

1. The group of foods containing Vitamin A

Vitamin A plays an important role by maintaining the cornea layer. This vitamin is also a component of rhodopsin, a protein in the eye that allows you to see in low light. Vitamin A deficiency rarely occurs when we eat well, but if it continues for a long time, your tear duct and eyes may become dry.  Some studies also show that a diet rich in vitamin A reduces the risk of cataracts and age-related macular degeneration.

Vitamin A can be easily found in foods such as carrots, pumpkins, bell peppers, sweet potatoes, celery, fish, and dairy products.

2. Lutein

Lutein is a carotene with anti-inflammatory properties, found in the macula and retina of the eyes, along with zeaxanthin. A large amount of evidence suggests that lutein has a number of beneficial effects, especially on eye health. Lutein and zeaxanthin help filter potentially harmful blue light, thus protecting the eyes from damages, as well as prevent cataracts. In particular, lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and vision impairment as it acts as an antioxidant to the eyes. 

Lutein foods that are familiar in everyday life include: cruciferous green vegetables such as kale, spinach, cauliflower, corn, green beans, lettuce, pumpkin, sweet potato, carrot, egg yolks, and some fruits like oranges, mangoes, red apples, green grapes, and kiwis.

3.  Vitamin D

Recent studies show that vitamin D may also protect eyesight, prevent age-related degenerative eye diseases such as cataracts, macular degeneration, and glaucoma. Lack of vitamin D can delay corneal healing in case of injury or illness. Vitamin D also improves the connection between cells in the eye, helps cells exchange sugars, amino acids, proteins and vitamins, and maintains endothelial balance.

Foods containing vitamin D include fish, fish eggs, soy products, dairy products, eggs, mushrooms.

4. Omega 3

Some studies show that omega-3 fatty acids can help protect the eyes from macular degeneration and dry eye syndrome. Essential fatty acids can also help drain the intraocular fluid out of the eye, reducing the risk of eye pressure and glaucoma.

Omega-3 in familiar daily foods such as mackerel, salmon, herring, anchovies, chia seeds, walnuts, eggs, milk.

The vitamins mentioned above are not only effective for keeping eyes healthy, but also good for the general health of the body. We should eat well with nutrients, eat wisely, scientifically and selectively by paying attention to the food, to maintain healthy eyes and healthy life.


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