What to eat if you have dry eyes, achy eyes, tired eyes
With the popularization of electronic devices, the problems of dry eyes, eye aches, and eye fatigue caused by excessive eye use are becoming increasingly common. In addition to paying attention to eye hygiene and proper rest, dietary conditioning is also an important way to relieve eye discomfort. This article will combine the hot topics and hot content on the Internet in the past 10 days to recommend foods that can help relieve dry eyes and eye fatigue, and provide structured data reference.
1. Nutrients and food sources to relieve dry eyes, astringent eyes and eye fatigue
The following table lists key nutrients for eye health and their major food sources:
| Nutrients | Efficacy | food source | Recommended daily intake |
|---|---|---|---|
| Vitamin A | Maintain cornea health and prevent dry eye syndrome | Liver, carrots, spinach | 900μg for men, 700μg for women |
| Omega-3 fatty acids | Reduce eye inflammation and improve tear secretion | Deep-sea fish, flax seeds, walnuts | 250-500mg EPA+DHA |
| Lutein and Zeaxanthin | Filter blue light and protect retina | kale, spinach, eggs | 10mg lutein + 2mg zeaxanthin |
| Vitamin C | Antioxidant, promotes collagen synthesis | Citrus fruits, bell peppers, kiwi fruit | 100mg |
| zinc | Helps vitamin A metabolism and enhances night vision | Oysters, beef, pumpkin seeds | 11mg for men, 8mg for women |
2. Recommended eye-protecting recipes that are hotly discussed on the Internet
According to recent hot discussions on the Internet, the following three eye-protecting recipes have attracted much attention:
| Recipe name | main ingredients | Preparation method | Efficacy |
|---|---|---|---|
| Fried pork liver with carrots | Carrots, pork liver, green peppers | 1. Slice pork liver and marinate 2. Blanch carrot slices 3. Stir-fry until cooked | Supplement vitamin A and iron |
| Blueberry Yogurt Cups | Blueberries, Greek yogurt, oats | 1. Layer ingredients 2. Refrigerate for 2 hours before eating | Provides anthocyanins and probiotics |
| Salmon and vegetable salad | Salmon, spinach, avocado | 1. Pan-fried salmon 2. Wash and cut vegetables into pieces 3. Drizzle with olive oil and mix well | Supplement Omega-3 and Lutein |
3. Recent popular eye-protecting diet trends
1.Eye-protecting tea becomes popular:Discussions on traditional eye-protecting teas such as wolfberry chrysanthemum tea and cassia seed tea have surged on social platforms, with more than 50 million views on related topics.
2.Functional foods are popular:The sales of eye-protecting gummies, eye-protecting chocolate and other products added with lutein and blueberry extract increased by 120% year-on-year.
3.The Mediterranean diet is admired for:The Mediterranean diet, rich in olive oil, fish and vegetables, is recommended by many ophthalmologists as an eye-protecting diet plan.
4. Dietary Precautions
1.Control high-sugar diet:Studies have shown that a high-sugar diet may aggravate dry eye symptoms, and it is recommended that the daily intake of added sugar should not exceed 25 grams.
2.Appropriate amount of hydration:Drink 1500-2000ml of water every day to maintain the body's water balance and help tear secretion.
3.Avoid excessive drinking:Alcohol accelerates the loss of water in the body and may aggravate the symptoms of dry eyes.
4.Balanced dietary structure:A single supplement of a certain nutrient has limited effect, so it is recommended to adopt a diversified dietary strategy.
5. Expert advice
Professor Li, chief physician of the Department of Ophthalmology at Beijing Tongren Hospital, said in a recent interview: "Dietary conditioning is an important part of the comprehensive treatment of dry eye syndrome, but it takes 3-6 months to see obvious results. It is recommended that patients keep a food diary and find the most suitable eye-protecting diet plan for them."
Director Wang from the Nutrition Department of Shanghai First People's Hospital added: "It is best to combine an eye-protecting diet with moderate exercise. 150 minutes of moderate-intensity exercise per week can improve systemic blood circulation and is also beneficial to eye health."
Through scientific and reasonable dietary adjustments and good eye usage habits, uncomfortable symptoms such as dry eyes, eye astringency, and eye fatigue can be effectively relieved. It is recommended that patients with severe eye discomfort seek medical treatment promptly and receive treatment under the guidance of a professional doctor.
check the details
check the details
en
