As fall approaches, my eyes feel itchy and stuffy… What foods are good for eye health during the change of seasons?

As the time spent using electronic devices such as smartphones and computers increases, the number of people complaining of dry eyes is also increasing. Symptoms especially get worse during the change of seasons, such as these days when we enter the cold season.

Dry air and ultraviolet rays also have an effect. What foods can protect your vision and moisturize your eyes? We looked into foods that are good for eye health based on data from the American health and medical media ‘WebMD’.

“Good eggs for breakfast”= Eggs, a complete food, are low-fat and high-protein, and can be used as breakfast, nutritious snacks, and hearty side dishes. Egg yolks are full of antioxidant carotenoids, which eliminate free radicals and protect eyesight.

The U.S. National Institutes of Health (NIH) also announced that one boiled egg contains 27% of the daily recommended amount of choline. Choline is effective in preventing epidemic eye diseases and viral eye diseases by promoting nerve activity and preventing inflammation in the body. About two a day is the right amount, and if you are worried about cholesterol, eat it plain with boiled or poached eggs.

“Carrots full of nutrition”=Carrots are one of the vegetables famous for being good for the eyes. The key ingredient is beta-carotene, which is converted into vitamin A when absorbed into our body, eliminating free radicals and preventing cell damage. In addition, the antioxidants lutein and lycopene strengthen the capillaries in the eyes and strengthen the moisture layer of the eyes.

According to a study published in the American Journal of Ophthalmology (AJO), women who ate two or more servings of carrots a week had a 64% lower risk of developing glaucoma compared to women who consumed less than one serving. Carrots are rich in fat-soluble nutrients, so it is wiser to fry them with oil to increase absorption rather than boiling or blanching them.

Sweet and sour “seasonal fruit tangerine”=Delicious tangerines are full of vitamin C. Vitamin C not only improves fatigue and clears the skin, but also prevents eye aging and lowers the risk of cataracts through its powerful antioxidant effect. Additionally, lutein promotes eye health by maintaining the density of macular pigment evenly, and zeaxanthin, a carotenoid, protects the retina and relieves eye fatigue.

“Almonds for a snack”=When you feel bored at 3pm, try eating nutty almonds instead of sweets full of sugar. Vitamin E strengthens retinal cells, and vitamin A helps maintain vision and prevents night blindness.

Among tired office workers, ‘trembling under the eyes’ is a very common symptom. Almonds are rich in magnesium, which helps relieve tremor symptoms. It also induces a good night’s sleep, strengthens the tear film while you sleep, eliminates external viruses, and prevents various eye diseases.

“Healthy green vegetables spinach and kale”= According to a research team at Harvard Medical School and Brigham and Women’s Hospital, consumption of green leafy vegetables such as spinach and lettuce helps prevent glaucoma, and nitrates are effective in relieving blood flow disorders in the optic nerve and improving blood circulation.

Kale, with its attractive bitter taste, is three times richer in lutein than spinach, and beta-carotene removes free radicals and helps maintain vision. Sulforaphane excretes toxic substances from the body, and flavonoid ingredients strengthen city cells and capillaries.

“Green-backed fish” instead of meat=Fish is low in calories and rich in protein compared to red meat, so it is very helpful for eye health. Omega-3 fatty acids in green fish such as mackerel and saury improve retinal function and increase the stability of the tear film, preventing dry eyes. In addition, the high proportion of unsaturated fatty acids prevents neutral fat from accumulating in the blood and improves blood circulation, thereby increasing the activity of the optic nerve.