What to eat to reduce dry, tired eyes?

Foods rich in omega-3, probiotics, zinc, vitamins A, C, E such as fatty fish, bell peppers, broccoli can help restore dry, tired eyes after long-distance travel.

Many people have the habit of driving long distances to travel during the holidays. Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that driving long distances can easily cause stress and fatigue because of the high concentration required. When driving in hot weather, the body easily loses water and the wind and dust can cause dry, tired, red eyes.

A scientific diet containing good nutrients helps the eyes recover faster. For example, omega-3 supplements help reduce dry eye symptoms after long trips. You should prioritize eating foods rich in omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are mainly found in salmon, mackerel, tuna, and sardines.

Foods or probiotics rich in probiotics can create a balance in the gut microbiome, supporting tear production. The gut microbiome is made up of millions of bacteria that support a variety of functions including digestion. Some foods that contain probiotics include yogurt, sauerkraut, sourdough bread, and miso.

Foods rich in zinc also help protect the eyes, improve retinal health and reduce symptoms of dry, tired eyes. People can eat a variety of beans, grains, lean meats, oysters, and poultry during and after the holidays.

Foods rich in vitamins A, C, E such as oranges, tangerines, and broccoli help reduce dry, tired eyes. Photo: Freepik — Foods rich in vitamins A, C, E such as oranges, tangerines, and broccoli help reduce dry, tired eyes. Photo: *Freepik*

Supplementing antioxidants such as vitamins A, C, E helps improve tear film stability, tear quality, and improve dry and tired eyes.

Foods rich in vitamin A include orange fruits and vegetables such as carrots, oranges, and sweet potatoes. Animal sources of vitamin A include milk, eggs, and organ meats. Brussels sprouts, citrus fruits, bell peppers, and broccoli are rich in vitamin C. Meanwhile, vitamin E is abundant in red peppers, peanuts, almonds, wheat germ oil, and pumpkin.

Dr. Tien noted that the ability to absorb nutrients in daily meals may not be enough to quickly restore the eyes. People with dry and tired eyes should supplement with natural essences that are beneficial for the eyes such as broccophane (broccoli extract) which has the effect of protecting retinal pigment epithelial cells and the lens, supporting enhanced vision, reducing blurriness, dryness and eye fatigue. Each person should drink enough two liters of water per day, maintain a regular lifestyle, and sleep and rest.

Some simple exercises also help relax the eyes. Specifically, rub your palms together until they are warm, then place them over your eyes, doing this 5 times in a row. Or choose three points in a straight line in front of you, each 5 meters apart, and look from the closest point to the farther points, then look from the farthest point to the closest point, 5 times each time. Sit up straight, move your gaze in a circle, quickly moving from left to right and vice versa, 10 times each time.

Nguyen Phuong

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