5 food groups that slow down eye aging.

Nuts, fatty fish, eggs, and colorful fruits and vegetables are rich in vitamins A and C, omega-3s, and antioxidants, which help maintain healthy eyes and slow down aging.

According to Dr. Tran Thi Tra Phuong from Nutrihome Nutrition Center, in addition to proper eye care and protection, a scientific diet helps maintain long-term eye health.

Various types of nuts (soybeans, peanuts, pumpkin seeds, melon seeds, sunflower seeds) are rich in vitamin E, which helps slow down age-related macular degeneration and prevent the risk of cataracts.

Colorful fruits and vegetables (mangoes, sweet potatoes, carrots, kale, spinach) are rich in beta-carotene (a precursor to vitamin A), which helps improve the eye's ability to adjust to darkness when looking at night, thus protecting eye health.

A variety of colorful fruits and vegetables also contain lutein, zeaxanthin, various vitamins and minerals, which support improved vision and increase pigment density in the retina. These foods slow down the aging process and reduce the risk of age-related eye diseases such as macular degeneration and cataracts.

Fatty fish (salmon, sardines, basa, mackerel) are high in omega-3 fatty acids, which help improve dry eyes, meibomian gland dysfunction (small oil glands along the edges of the eyelids), prevent macular degeneration, and enhance eye health.

Poultry meat (chicken, duck, goose, swan) provides abundant vitamin A, along with many other important nutrients such as zinc, vitamins B and E, nicotinic acid, etc., which help prevent cataracts and other diseases caused by long-term eye weakness.

Eggs are rich in protein, choline, selenium, and several other nutrients that offer many benefits to the body, including the eyes. Egg whites contain a lot of zinc, which helps the body absorb lutein and zeaxanthin found in egg yolks. These help prevent harmful blue light from damaging the retina. Eggs also help increase the amount of protective pigment in the macula – the part responsible for controlling central vision.

Dr. Tra Phuong recommends avoiding working too much and continuously in front of a computer screen. It's advisable to rest your eyes after every 1-2 hours by looking into the distance and blinking. When going out in the sun, wear sunglasses to protect your eyes and drink plenty of water.

The addition of natural broccophane extract helps increase thioredoxin (a small protein that acts as an antioxidant), contributing to the protection of retinal pigment epithelial cells and the lens. This extract helps improve eye problems such as blurred vision, fatigue, dryness, and pain, and prevents vision loss.

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