Have you noticed that the more you wear glasses, the stronger your prescription gets? Actually, glasses don't "correct" your vision; they "replace" the function of your eyes. As we age, especially after 45 , many people experience a decline in vision. This isn't necessarily due to worsening nearsightedness, but rather a problem called "decreased contrast sensitivity" —the eyes have difficulty distinguishing grayscale and become blurry in low-light environments. The main reason for this is a weakening of the retina's antioxidant capacity.
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🌞 Natural supplements for sun-loving eyes
Modern life often involves prolonged periods indoors and screen time, depriving the eyes of natural light stimulation. Infrared rays from sunlight promote the production of melatonin, a powerful antioxidant that helps protect the retina. Moderate sun exposure (avoiding sunburn) can improve the eyes' light absorption efficiency, especially for the elderly.
🥚 Carotenoids: The Eyes' Blue Light Shield
The retina naturally contains a variety of antioxidants, especially carotenoids , including:
Lutein
Zeaxanthin
These two substances can resist blue light damage and reduce retinal degeneration. It is recommended to consume at least 10 mg of lutein and 2 mg of zeaxanthin daily, preferably with fats (such as olive oil or MCT oil), as they are fat-soluble.
Food sources include:
- The yolks of free-range eggs have three times less yolk content than commercially produced eggs.
- Cod liver oil
- Dark green vegetables
🧴 Avoid seed oils: protect eye cell membranes
Salad dressings, mayonnaise, and vegetable oils (such as soybean oil, canola oil, and sunflower oil) contain large amounts of Omega-6 fatty acids, which can seep into the cell membranes of the eyes and interfere with retinal function. It is recommended to switch to natural fat sources, such as olive oil, butter, and coconut oil.
🐟 Omega-3 fatty acids: Brain extension of the retina
The retina is actually an extension of the brain and requires DHA ( Omega-3 fatty acids) to maintain its function. Recommended intake:
- salmon
- fish oil
- Cod liver oil
It helps reduce eye inflammation and improve visual clarity.
💊 Vitamins D and A : The Dual Guardians of the Eyes
- Vitamin D3 : The recommended daily intake is 10,000 IU , which can help improve problems such as glaucoma, macular degeneration, and diabetic retinopathy.
- Vitamin A : Deficiency can lead to night blindness; egg yolks are the best source.
📆 Hong Kong people need to be discerning: eyesight depends not only on glasses, but also on nutrition and lifestyle habits !
If you spend long hours in the office, glued to your phone, your eyesight will naturally decline. Starting today, get out of the office, supplement your diet with antioxidants, and cut out seed oils. This will not only improve your vision but also slow down eye aging. Your eyes deserve more natural and healthier care!
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YouTube source: https://www.youtube.com/watch?v=K1s4PIOyYEU
YouTube Column: Dr. Berger in Chinese Health knowledge
