Eyes are an important organ that affects image and life, which mainly relies on the sense of sight. As we age, various organs in the body become less efficient or deteriorate with age. We should therefore take care of our eye health by being careful about improper use of our eyes. We should rest our eyes every hour after playing with our mobile phones or using computer screens for a long time. Choosing the right foods to eat is also necessary to help nourish our eyes and also helps to slow down the onset of macular degeneration.

The body can obtain nutrients and vitamins to nourish the eyes from eating various foods, such as berries, green vegetables, eggs, carrots, pumpkins, avocados, deep-sea fish, marigolds, tomatoes, and others. However, if you do not get enough or do not like to eat these foods, taking eye supplements can also allow the body to obtain nutrients and vitamins.  The nutrients and vitamins that can help nourish our eyes are as follows:

• Omega -3 is an important fatty acid in treating dry eye. It is in abundance in ocean fish such as salmon and sardines, and in fruits such as kiwifruit.   
• Selenium is an antioxidant that helps delay the development of cataracts. It is in oysters, clams, chicken liver เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, and sunflower seeds.
• Lutein and zeaxanthin are carotenoids, which are pigments that help filter UV rays from sunlight. They are in the macula of the retina and the lens of the eye. They also have antioxidant properties, delaying the onset of cataracts and macular degeneration. Antioxidants found in corn, spinach, avocado
• Lycopene antioxidants found in tomatoes and winter melon.
• Beta-carotene plays a role in fighting free radicals and helps with night vision. It is in yellow-orange vegetables and fruits such as morning glory, carrots, papaya, baby corn, and asparagus. A word of caution: consuming too much beta-carotene in the form of a supplement, along with smoking, may increase the chances of getting lung cancer.  
• Zinc has antioxidant properties and helps slow down the progression of macular degeneration. It is in oysters, meat and liver. 
• Ginkgo biloba leaf extract has antioxidant properties in the eyes. 
• Vitamin A helps the retina function. It is in vegetables such as cha-om, kale, acacia shoots, morning glory, spinach, and pumpkin.
• Vitamin B (B1 and B12 ) helps delay the development of cataracts. They are in eggs, meat, liver and milk.
• Vitamin C helps delay the development of cataracts. It is in fruits such as guava, oranges, pineapple, Indian gooseberry, and vegetables such as cauliflower and broccoli.
• Vitamin E helps delay the development of cataracts and is in photoreceptors in the retina. It is in oils, grains, safflower oil, corn, and soybeans.

Using your eyes too heavily or for too long, whether it’s working in front of a computer screen, watching series all night, playing games on the screen, checking stocks, driving for long periods of time, or being outdoors often, can cause eye damage.

Symptoms that can often be when your eyes are use too much, such as poor eye tolerance, light sensitivity, blurry vision, poor focus, dry eyes, eye irritation, and eye irritation. Getting enough nutrients and vitamins to nourish your eyes is therefore important in helping to prevent or reduce these symptoms.