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, and broccoli can help restore dry, tired eyes after long-distance travel.

Many people have the habit of driving long distances 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 wind, the eyes can become dry, tired, and red.

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

Supplementing antioxidants such as vitamins A, C, E helps improve the stability of the tear film, 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 found 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, blurriness and dry, tired eyes. Each person should drink enough two liters of water per day, maintain a regular lifestyle, and sleep regularly.

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

Nguyen Phuong

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