Adapting to the new normal, most of the activities are shifted to digital platforms. Work and school activities are switched to online meetings and classes. Also, we connect with our families and friends via social media and virtual calls. These increase our screen times which can threaten our eye health.

Long exposure to digital devices can cause eyestrain that may lead to dry eyes, blurred or double vision or eye fatigue. The World Health Organization (WHO) reported that at least 2.2 billion people globally have vision impairment. In addition, the most common eye problems are age-related macular degeneration (AMD), cataracts, glaucoma, diabetic retinopathy and blindness.

To give focus on the global issues on eye health, World Sight Day is observed every 14 October annually. This year’s theme “Love Your Eyes” aims to address eye health concerns by increasing awareness on eye health and getting sight tests.

Aside from getting an eye exam, using safe eyewear and limiting our screen time, eating the right foods is vital to maintain good eyesight.

Good eye health starts with your plate. So, fill your plate with foods that are rich in the following nutrients:

• Vitamin A. This vitamin is essential for good vision. It supports the functions of the cornea and is responsible for ocular health. Likewise, vitamin A is needed for the formation of the photoreceptor rhodopsin, a photopigment in the retina that is helpful for night vision. Moreover, vitamin A deficiency is the leading cause of blindness. Vitamin A-rich foods are liver, dark green leafy vegetables, sweet potato, carrots, black-eyed peas, bell pepper, mango, and squash.

• Lutein & zeaxanthin. These carotenoids play a crucial role in protecting the eyes from blue lights. It also reduces the risk of AMD and cataracts. These carotenoids are best found in egg yolk, spinach, sweet corn, broccoli, grapes, and green peas.

• Essential fatty acids. Omega-3 fatty acids are important for eye health because it help maintain eye functions and support the eye’s oily outer layer. It also reduces the risk for eye ailments, especially dry eyes. In addition, it is essential for proper visual development during infancy. The best sources of omega-3 fatty acids are salmon, mackerel, tuna, sardines, nuts and plant oils e.g., canola oil, soybean oil.

• Vitamin E. This vitamin protects eye cells from free radicals that affects healthy eye tissues. Further, severe vitamin E deficiency can lead to retinal degeneration and blindness. Vegetable oils such as safflower and corn oil, nuts, wheat germ and sweet potatoes are good sources of vitamin E.

• Zinc. Zinc helps vitamin A create melanin, a pigment that protects the eyes from ultraviolet (UV) light. Also, it helps to maintain the retina, cell membranes and protein of the eye healthy. The natural dietary sources of zinc are red meat, seafood, eggs, tofu, nuts and seeds.

• Vitamin C. Intake of vitamin C-rich foods like oranges, lemon, grapefruit, papaya, green peppers, tomatoes and green leafy vegetables is necessary for good eye health. Vitamin C is rich in antioxidants that help delay the progression and worsening of cataracts.

It is important to make healthy choices to protect your eyes and overall health. Besides eating healthy and nutritious foods, keeping a healthy lifestyle reduces the risk of non-communicable diseases like diabetes and hypertension which can lead to eye problems. The National Nutrition Council has launched the 10 Kumainments to give Filipinos a simple guide for a healthy lifestyle.

The eyes are the window of your overall health. Ophthalmologist Rishi P. Singh says “Eye exams are important not only for the health of the eye but also to determine if there are issues affecting multiple organs or the entire body that need attention.”

Protect your overall health, and care for your eyes. Everyone must get involved and pledge to #LoveYourEyes. (NO II Arlie Joy O Damiles)

References:

8 Nutrients That Will Optimize Your Eye Health. (n.d.). Health Line. Retrieved October 12, 2021, from https://www.healthline.com/nutrition/8-nutrients-for-eyes

Diet and Nutrition. (n.d.). American Optometric Association. Retrieved October 12, 2021, from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y

Hartl, K. (2021, July 8). Is Too Much Screen Time Giving You Eye Fatigue? Harvard Busines Review. https://hbr.org/2021/07/is-too-much-screen-time-giving-you-eye-fatigue

Keep Your Eyes Healthy. (2021, May 19). National Eye Institute. https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy

World Health Organization. (2021, October 14). Blindness and vision impairment. World Health Organization Newsroom. https://www.who.int/news-room/fact-sheets/detail/blindness-and-visual-impairment

World Health Organization. (2021, October 14). World Sight Day 2021. World Health Organization Newsroom. https://www.who.int/news-room/events/detail/2021/10/14/default-calendar/world-sight-day-2021

Young, K. (2021, July 9). Love your eyes: World Sight Day 2021 theme revealed. Optometry Today. https://www.aop.org.uk/ot/industry/charity/2021/07/09/love-your-eyes-world-sight-day-2021-theme-revealed