Can diet and habits really improve eye damage due to screen/device use?
How often do you (or your kids) spend so much time on your devices that your eyes get tired and blurry & you are wondering if you are doing yourself damage? Do you get headaches after a tech-heavy day and feel less focused 🙇🙇️?
This may be a result of using screen/device for way too long! But let’s admit that we use screen/device for almost everything to keep up with our daily work. Even at this very moment! Are you reading this now on a computer or device?? 🤦🤦♀️! This is such a common problem!
To be honest like most of you I have also been a victim of strained eyes and let me tell you it wasn’t fun! Making visits to the eye specialist, getting eyes regularly checked, using certain eye drops to help relief the pain, and blurriness becomes a routine for many of us. But is there something else that can help apart from visiting an optometrist? Are there any particular foods that can help with headaches and blurriness and that help boost our vision too?!?
If you are a busy person who uses a lot of devices then you need to read this blog!!
Well surprise, surprise the answer is YES 💁💁♂️️!!! This is what I used to protect my eyes against the blue light effects. Including healthy habits and foods, especifically the ones rich in carotenoids in our daily routine can suppoort our eyes to be healthy as well as maintain their vision.
❓ But what role does carotenoids play and what are some of the best food sources?
✅ Carotenoids protect our eyes from the harmful effects of blue light and reduce future risk of macular degeneration. They are basically pigments that produce bright orange, red and yellow color in several fruits, plants, and vegetables and make them most suitable for our eye health. Some of the carotenoids rich foods are:
🔔 Cantaloupe/rock melon
🔔 Bell Peppers/capsicum
🔔 Greeny leafy vegies like kale and spinach
To maintain our eye health we need to eat at least 6-15 mg of carotenoid rich foods every day (either cooked or raw). So, if we eat around 100 gms or more of any of the above foods or do a mix and match, guess what??? We should be able to meet our daily carotenoids requirements and keep our eyes healthy and STAY FOCUSED ✅!!! 100g is about- 3 cups of loosly packed raw leafy greens or 1cup of cooked; 1/ 2 cup cooked mashed pumpkin or 1 cup cubed, raw pumkin; 3/ 4 cup raw, grated, or cooked carrots. How good is that!!
Non-food habits that can do wonder for your eyes include;
🔔 Lowering the screen time especially when screen/device is not required
🔔 Having some light exercises or a walk can relax and soothe your eyes
🔔 Taking short breaks to stay away from screen-time when at work
So, next time when you use screen/device do remember what you have taken-away from this screen 🔔 🔔!
See an experienced Accredited Practicing Dietitian (APD) for a personalized assessment and meal plan to help improve your dietary habits for your eye health. This is especially important if you have any medication conditions e.g. if you are on a blood thinner like Warfarin it is important not to suddenly increase your intake of certain foods like green leafy vegetables. For any questions or to make an appointment please contact me on
I support busy people to gain time while boosting energy with less stress and burnout!