Vitamin A is an essential nutrient in maintaining corneal structure and producing tears.
According to experts from Johns Hopkins Medicine, vitamin A directly participates in the activity of light-reciting cells and helps maintain the natural moisture of the eyes.
Vitamin A deficiency can lead to dry eyes, reduced night vision and damage to the surface of the eyeball. Therefore, fruits rich in beta-carotene (pre-vitamin A) are very important, including: mangoes, papayas, gac fruit, cantaloupe.
When entering the body, beta-carotene is converted into vitamin A, contributing to maintaining a stable tear film and reducing dryness.
Oxygenated stress is an important cause of eye aging and cell damage.
According to the National Center for Complementary and Integrative Health, antioxidants such as C and E can help slow eye damage and reduce the risk of diseases such as cataracts and macular degeneration.
Vitamin C is especially concentrated in eye fluid and helps protect sensitive structures from damage caused by free radicals. Fruits rich in vitamin C that should be supplemented: oranges, tangerines, guavas (very high vitamin C content), strawberries, kiwis.
Meanwhile, vitamin E helps protect eye cell membranes from oxidation, and is abundant in fruits such as avocado, sunflower seeds (combined with fruits).
Two important carotenoids, lutein and zeaxanthin, are found in the retina and act as "blue light filters". Research shows that they help reduce inflammation, protect eye cells and improve vision function.
Some fruits rich in lutein and zeaxanthin include: avocado, kiwi, grapes, yellow oranges.
Supplementing these fruits helps reduce the impact of blue light from the screen - a common cause of eye strain today.
In addition to vitamins, many fruits also contain polyphenols and flavonoids - anti-inflammatory compounds that enhance blood circulation to the eyes. This helps reduce eye strain and improve regulation.
Typical fruits: blueberries, purple grapes, pomegranates.
Nutrition studies show that a diet rich in antioxidants can reduce inflammation of the eye surface and improve tear quality, especially in people who are frequently exposed to screens.
