The eyes are a really important organ, as you know. We sometimes need to remember how important it is to keep our eyes in good condition. We have irritation, inflammation, or dry eye symptoms when we fail to maintain healthy eye conditions. But eye diseases such as dry eyes are too common these days, so we often find artificial tears and medicines or go to find eye doctors. These eye diseases can be solved through the intake of necessary nutrients. Most of these essential nutrients are not naturally synthesized in the body, so consuming them through diet is very important. Today, let’s learn about the nutrients that are good for the eyes and the foods containing them.

Carrot

Carrot has a lot of vitamin A. The vitamin A helps synthesize rhodopsin in the eyeball. Rhodopsin is a protein deep inside of the eye. When it is hit by light, this shape changes and sends a signal to our brain. Rhodopsin is crucial in eye organs, and vitamin A is the most important ingredient to make rhodopsin. Rhodopsin can activate and go into the process of amplification, which means many signals will be generated soon. That’s why we can recognize objects so well in the dark, even when there is only weak light. Constantly taking enough vitamin A prevents night blindness. Vitamin A in carrots and other leafy green vegetables, also nourish the cornea of your eyes. Without vitamin A eyes cannot produce enough moisture on eye surfaces.

Fish

Fish makes our eyes no to be tired. We can get many good ingredients from fish. Omega-3 from blue-backed fish, Astaxanthin from red flesh fish, and zinc. Omega-3 is especially rich in blue-backed fish, like sardines and mackerel. These fish are rich in DHA and EPA. Omega-3 plays a role in maintaining normal eye function. One key part of omega-3 fatty acid is nourishing the lipid layer in our tear film. The tear is covered by lipids, and lipids keep a tear from evaporation. And this lipid consists of omega-3 fatty acids. A deficiency of omega-3 makes your eye dry. And it is necessary for the formation and development of vision in fetuses and children.
Astaxanthin from fish with red flesh, like salmon and trout, helps to relieve eye fatigue. It is an anti-oxidant. And astaxanthin can prevent eye diseases caused by aging. Zinc in fish helps eye tissue develop. Also, it regulates the immune system in our body. It works for the anti-inflammatory effect on the eyes.

Green and yellow vegatables

There are spinach, broccoli, kale, etc. It contains lutein, which is a carotenoid, and this carotenoid initially gives colors to plants. That’s why we find lutein in yellow- and green-colored vegetables and fruits. Lutein, a carotenoid, protects normal cells in the eye by removing free radicals generated by ultraviolet rays to maintain vision. Researchers think it functions as a light filter, protecting the eye from direct sunlight. Since lutein is not synthesized in the body, eating green and yellow vegetables regularly is important to maintain eye health. Daily consumption of lutein ensures long-term eye health due to its anti-oxidative character. I highly encourage you to take about 6 mg of lutein a day. It will keep your eyes in good conditions.

Eggs

Yellow yolks of eggs are rich in nutrients such as lutein, zeaxanthin, vitamin A, and zinc. Zeaxanthin is another carotenoid component, whose color is yellow. Lutein and zeaxanthin function as anti-oxidants, so they help to reduce eye fatigue, and also controlling blue light, and protect the eye damage. Eating eggs every day helps you reduce the incidence of eye disease caused by aging eyes.

Berries

All kinds of berries are possible. Bilberries, blueberries, raspberries, and strawberries. It is rich in vitamin A and anthocyanin, an antioxidant. Anthocyanin especially promotes rhodopsin resynthesis to improve the function of the retina and pupils. It also reduces dryness and discomfort and prevents the eyes from getting tired easily. There is interesting function of removing cholesterol to promote blood flow around the eyes.

Good supplements for eyes

1. Vitamin A. Vitamin A is probably the most famous vitamin for the eyes. It keeps the mucous layer in the eyes healthy. Sufficient vitamin A intake makes tear film in good conditions to prevent dry eyes. It also helps the biochemical synthesis of rhodopsin so you can recognize everything well in the dark. Therefore, it prevents vision loss and night blindness. Typically, it is contained in large quantities in carrots, dairy food, eggs, organ meat, oranges, sweet potatoes, and fruits like berries. leafy green vegetables, orange vegetables (carrots, sweet potatoes, pumpkin), eggs, and cantaloupes
2. Vitamin C. As a potent antioxidant, vitamin C may systemically reduce oxidative stress levels in our bodies. Vitamin C also keeps the tear film covering the eyeball in stable. It prevents many eye diseases. Researchers suggest firm evidence that vitamin C plays a role in reducing oxidative stress. Vitamin C has a significant impact on the pathogenesis of dry eye diseases. It reduces stress levels in eye cells to protect the eye from inflammation, which is one of the primary reasons for dry eyes. It can protect blood vessels so enough nutrients and oxygen can be easily transferred to every organ of the eyes in time. Vitamin C is very much contained in bell peppers, broccoli, Brussels sprouts, and citrus fruits.
3. Vitamin E. With vitamin C, reduce oxygen radical and protects eyes from oxidative damage. It also maintains blood vessel elasticity so nutrients for the eyes can go to the eyes. Vitamin E protects the retina inside of the eyeball against injury by oxidative stress. Anti-oxidative vitamins like C and E will help conjunctival tissues generate a stable tear film. Vitamin E is especially rich in almonds, pumpkin, peanuts, red peppers, and wheat germ oil.
4. Omega-3 Fatty acid. Namely, essential fatty acids play a role in the inflammatory process and can mediate levels of inflammation. trout, salmon, sardines, mackerel. itamin C is a well-known cell-protective natural antioxidant, and vitamin E protects the retina against injury by reducing the formation of ROS ¹⁰.
5. Zeaxanthin and lutein. broccoli, spinach ,kale, egges, brighly colored fruts and vegetables. Astaxanthin acts to inhibit cell viability loss and increases in ROS; v
6. Zinc. oysters, poultry, lean red meat, whole grains, fortified cereals, leans, legs umes
7. Hydration. staying hydrated may hellp reduce symtoms of dry eyes
8. probiotics. yogurt, sauerkraut, sourdough bread, pickes, miso, kimchi.

There are top 2 most unhealthy foods for your eyes. Since numerous microvessels are distributed in the eye, foods that are bad for blood vessels are also harmful to eye health. In other words, foods that cause diabetes or high blood pressure, processed meat, and fatty foods can narrow blood vessels and worsen eye diseases.

(1) Smoking

• As is known, it is harmful to general health and is not good for eye health.
• Cigarette smoke causes corneal cell damage, which is likely to worsen dry eyes. The same is true of smoke from e-cigarettes as well as regular cigarettes, and smokers are known to have a higher risk of dry eyes than non-smokers.
• Vascular contraction reduces blood flow to the optic nerve and causes damage to the optic nerve.

(2) Sugars

• Foods containing refined white sugar (candy, cola, cake, ice cream, etc.) are applicable.
• Purified sugar destroys calcium and causes vitamin loss in the optic nerve, promoting eye aging and causing vision loss.

References
1)Vitamin C and Dry Eyes. Performanc Lab
2) What is vitamin A deficiency? American Academy of Ophthalmology
3) Foods High in Lutein. WebMD
4) Maneli Mozaffarieh, Stefan Sacu, and Andreas Wedrich. The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration: A review based on controversial evidence. Nutr J. 2003, 2, 20,
5)김현정. 안질환과 영양요법. 약사공론

Abstract
ABCDEFG for your eyes.
A. Almonds contains omega-3 fatty acids, composing a lipid layer to maintain tear film to protect the eyes.
B. Berries. They are rich in anthocyanin, a crucial antioxidant to protect eyes from many oxidative stresses.
C. Carrots. Lots of vitamin A helps to resynthesize rhodopsin to help you see. This vitamin prevents night blindness.
D. Dark Chocolates. (Woohoo) Flavonoids benefit the blood vessels in the eyes. Healthy blood vessels carry nutrients to the eyes and nourish them. Choose chocolate at least 70% cocoa content for a better life.
E. Eggs. Yellow yolks are rich in lutein and zeaxanthin. As antioxidants, they help to reduce eye fatigue and protect the eye from damages.
F. Fish. Astaxanthin from red flesh fish prevents eyes from getting tired. Fish oil is rich in omega-3 to keep eyes moist.
G Green vegetables contain lutein. This carotenoid protects normal cells in the eye by removing free radicals generated by ultraviolet rays. It functions as a “light filter”.