Tips for taking good care of your eyes
To maintain optimal vision for as long as possible, good eye hygiene is very important. The best advice we can give you for healthy eyes is a balanced diet and specific exercises. When using a screen, you can protect your eyes by managing your light exposure properly.
The same health tips that apply to your entire body also apply to your eyes! Your eyes deserve just as much care as the rest of your body, so it is a good idea to adopt some daily habits: a healthy diet and targeted exercises. After all, it is about the well-being of your vision.
The right nutrition for healthy eyes1,2
Foods rich in certain nutrients can contribute to the health and well-being of your eyes. Especially in the Mediterranean diet, we find nutrients with antioxidant and anti-inflammatory effects. An overview of the most important nutrients and their sources.
Lutein and zeaxanthin: these carotenoids are essential macular pigments for protecting the retina against damage caused by blue UV light and free radicals. With their antioxidant properties, they may help prevent certain eye diseases (cataracts, age-related macular degeneration).3 Where to find them: in green leafy vegetables such as kale, spinach, and broccoli.
Beta-carotene and vitamin A: did you know that carrots are good for your eyes? Here is why: carrots are rich in beta-carotene (a pigment that is a precursor to vitamin A) and vitamin A, which are essential for good night vision and overall retinal health. Where to find them: in carrots, sweet potatoes, pumpkins, and mangoes.
Vitamin C and E: these are powerful antioxidants that protect eye cells against oxidative stress. Scientific studies have confirmed that vitamin C contributes to eye health. Specifically, it reduces the risk of cataracts and slows the progression of age-related macular degeneration (AMD). Where to find them: in citrus fruits, bell peppers, kiwis, and nuts (e.g., almonds).
Zinc: this mineral is essential for overall health, but also for retinal function. According to scientific literature, zinc helps prevent age-related macular degeneration.4 Where to find it: in seafood (e.g., crab), lean meat, and legumes.
Omega-3: these fatty acids contribute to the prevention of dry eye syndrome and reduce the risk of retinopathy. Where to find them: in fatty fish such as salmon, tuna, and mackerel.
A balanced diet and physical exercise are good for your body and your eyes!
Exercises for healthy eyes
Rest and relaxation for your eyes.5,6 To protect your vision, you need to manage light exposure properly. Do you work in front of a screen? Then it is important to take regular breaks. The 20-20-20 rule, for example, means that every 20 minutes you look at something 20 feet (6 meters) away for 20 seconds. This helps prevent digital eye strain and dry eyes caused by prolonged screen exposure. You can learn to protect yourself from eye strain caused by video games!
General physical exercise.7 Studies show that regular physical exercise, such as walking, cycling, or swimming, can improve blood circulation, including to the eyes, and reduce the risk of eye diseases. Moderate exercise helps lower intraocular pressure, which can be beneficial for people at risk of glaucoma.
Exposure to natural light.6 Spending time outdoors is thought to slow the progression of myopia (nearsightedness), especially in children. However, don't forget to wear your sunglasses to protect your eyes. Direct exposure to UV rays can damage the retina.
Are you experiencing poor vision or do you have questions about your eye health? Always consult a doctor before changing your diet, taking nutritional supplements, or starting eye exercises.
Scientific references
Product mentioned in this article
VisiQ
Related articles
