Eyes are the window to the soul. However, eye problems and diseases such as presbyopia, cataracts and age-related macular degeneration (AMD) become more prevalent with age. Among these common eye problems, AMD is one of the top three reasons for causing blindness among the elderly. It is estimated there are more than 100 thousand Hong Kong people who are suffering from this and there are up to 2280 new cases each year. Besides the elderly, younger generations also face different types of eye problem, mainly visual impairment.

In fact, the prevalence rate of myopia in Hong Kong is one of the highest around the world due to the fact that there is an increasing trend of myopia in the young population. According to a questionnaire done in 2011, 43.5% of Hong Kongstudents have the short-sighted problem, with an average of -2.3D. The percentage of students who are suffering from high myopia, which is defined as -6.0D or more, is 2.1%. In addition, the time people spend in front of the computer is increasing.

It is estimated that more than 90% of adults have the problem of “Computer Vision Syndrome” (CVS). Symptoms of CVS include eye fatigue, headache, blurry vision, double vision and light sensitivity. Daily eye care and regular eye check are two preventative approaches for eye problems. In addition, some foods and nutrients are also great for protecting the eyes.  

Anthocyanins

Anthocyanins is a flavonoid with strong antioxidative power – several times stronger than that of Vitamin C and E. It is effective in fighting against harmful free radicals and protecting the eyes from oxidative stress. Clinical studies show that it can accelerate the regeneration of rhodopsin, thereby enhancing visual acuity.

Moreover, anthocyanins can strengthen the elasticity of capillaries, promote blood circulation and maintain the normal pressure on eyeballs, which could then alleviate a wide range of eye problems. Berries, such as cranberry, bilberry, blueberry, are good dietary source of anthocyanins. Among different types of berries, bilberry has the highest content of anthocyanins, thus it is good for eye health.

Lutein

Lutein is a type of carotenoid that is concentrated in the macular region of retina. Consumption of lutein can prevent the development of AMD. The antioxidative property of lutein can filter out the blue light, and thus improve contrast sensitivity and vision. Since lutein and zeaxanthin are the two carotenoids only found in the lens, it can also protect the lens from oxidative stress. The body cannot synthesize lutein, so consuming lutein-rich foods is crucial. Foods high in lutein include dark green leafy vegetables (e.g. spinach, broccoli and Chinese Kale), oranges, corns and egg yolk.Lutein is a type of carotenoid that is concentrated in the macular region of retina.

Consumption of lutein can prevent the development of AMD. The antioxidative property of lutein can filter out the blue light, and thus improve contrast sensitivity and vision. Since lutein and zeaxanthin are the two carotenoids only found in the lens, it can also protect the lens from oxidative stress. The body cannot synthesize lutein, so consuming lutein-rich foods is crucial. Foods high in lutein include dark green leafy vegetables (e.g. spinach, broccoli and Chinese Kale), oranges, corns and egg yolk.

Zeaxanthin

As important as lutein, zeaxanthin is another carotenoid found in the macula. The only difference between zeaxanthin and lutein is the location, while zeaxanthin is the dominant component in the fovea, lutein is predominant in the region surrounding the fovea. As the center of retina, fovea is constantly exposed to the oxidative damage from sunlight.

Therefore, zeaxanthin is extremely important for protecting the macula against free radicals attack, and prevent the development of age-related eye problems. Good dietary sources of zeaxanthin include corn, red pepper, goji and cranberry. Since the dietary choices are limited, dietary supplement is another good source. However, it is important to shop for those with high quality, such as patent products.

A healthy diet for eyes includes colorful fruits and vegetable, especially those with red, orange, purple color. Pumpkin, wild berries, broccoli and Chinese kale are some good examples as they have strong antioxidative properties.

Eye bright

Eyebright is a precious herb meaning clear and bright eyes. It helps maintain clean blood of liver function for clear vision, relieve eye fatigue, maintain anti-free radical effects and moist eyes. Its antibacterial effect can relieve dry eyes, pain and itchiness caused by colds or allergies. Eyebright is a complement of traditional Western herbal medicine prescription. Since the medieval centuries, eyebright has been used in Europe as eye supplements. Eyebright has been used by doctors in Europe designated as a natural eye supplements, it’s been called “drinkable eye drop”, the best herbs for eye protection.

How to choose high quality eye health supplement: 
There are a lot of eye health supplements, but the general public may not have the knowledge to choose the one suitable for them. Therefore, it is recommended to read the label and pay attention to the functions, active ingredients and origin when purchasing. If the active ingredient of the product is anthocyanins, please check if it is from “bilberry” or “blueberry”. This is because the anthocyanin content of bilberry is much higher than that of blueberry.

In addition, please notice “fresh bilberry” is different from the “bilberry extract” as the content of anthocyanin also varies. Supplements that are made from standardized bilberry extract is even better as the standardization process preserves and extracts the active ingredient that has beneficial effects. The standardized bilberry extract normally contains “36% anthocyanins” or “25% anthocyanidins”.

Besides bilberry, many other fruits, such as red grapes, grape seeds, cranberry, also contain anthocyanins but the concentration is not high enough to be effective in maintaining eye health. When choosing lutein supplement, make sure it is a high quality product from a reputable company. For example, FloraGlo Lutein is patented and is a brand that can be trusted and recommended by many healthcare professionals.

Daily tips for eye care

• To protect the eye, the followings are some simple tips: Keep a distance of 50-70 cm away from the computer monitor. Try resting your eyes every 20 minutes.

• Place the computer monitor at the right height for the eyes. The monitor should be placed directly facing you instead of at an angle.

• Proper sitting posture is also important. Don’t forget to blink as this can help prevent dry eyes. If necessary, eye moisturizer can be used.

• Proper lighting. Wear sunglasses outdoor. Exercise your eyes by shifting focus from near to far and back again. This can keep the eye muscles flexible.