{"id":6573,"date":"2021-07-01T18:24:27","date_gmt":"2021-07-02T02:24:27","guid":{"rendered":"https:\/\/www.pureencapsulations.hk\/?p=6573"},"modified":"2025-12-03T11:03:23","modified_gmt":"2025-12-03T03:03:23","slug":"nutrition-and-blue-light-protection-nutrients-to-support-healthy-eyes-2","status":"publish","type":"post","link":"https:\/\/www.pureencapsulations.hk\/zh\/nutrition-and-blue-light-protection-nutrients-to-support-healthy-eyes-2\/","title":{"rendered":"Nutrition and Blue Light Protection: Nutrients To Support Healthy Eyes"},"content":{"rendered":"\t\t
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The use of digital devices is a normal part of our daily life, and most people don’t think twice about it.\u00a0 In fact, you are likely reading this on a screen right now. But, unfortunately, our reliance on screens has a downside.<\/p>

Studies have shown that people who use screens more often are at risk of developing age-related eye conditions.[1]<\/a> The concern has to do with increased exposure to a potentially damaging type of light emitted from your device \u2014 blue light.<\/p>

Fortunately, certain nutrients that you can get from your diet and supplements may help reduce the impact of this exposure.\u00a0 Since screens don’t seem to be going away anytime soon, taking steps to protect your eyes now is a wise choice.<\/p>

What is blue light?<\/h3>

Blue light is a type of light generated by computer screens, smartphones, and other digital devices. It’s high-energy light that is part of the visible light spectrum. The sun is also a significant source of blue light, but because of the increased reliance on screens, our exposure to blue light has risen dramatically in the last few decades.<\/p>

Some blue light exposure, primarily from the sun, is good for us. It helps regulate our circadian rhythms (sleep and wake cycle), keeps us alert, and supports a healthy cognitive function. But, when you spend too much time in front of a screen, the blue light adds up quickly and can be harmful to your eyes.[2]<\/a><\/p>

Blue light can also interrupt our sleep cycle as it suppresses melatonin production.\u00a0 While this is desirable first thing in the morning when you greet the sun, late-night screen use can also increase alertness, leaving you wide awake when you should be sleeping.[3]<\/a><\/p>

Blue light and the impact on eye health<\/h3>

Eye strain and fatigue are increasingly common complaints as more time is spent looking at screens or digital devices that emit blue light. Long-term exposure to blue light has also been found to significantly impair vision. \u00a0Over time, blue light is associated with retinal cell damage and vision issues.[4]<\/a><\/p>

Excess screen use, especially on phones, has exponentially increased our exposure. Blue light can penetrate deeper into your eye, and nearly all visible blue light reaches the retina.1 This can cause eye strain, dryness, and even retinal damage.<\/p>

Research has found that excessive use of screens nearly doubles the risk of certain conditions affecting eyesight in teenagers.[5]<\/a>\u00a0 Blue light exposure can also lead to increases in inflammation that exacerbate oxidative damage to your eyes.[6]<\/a><\/p>

What is the association between carotenoids and eye health?<\/h3>

Lutein and zeaxanthin are two carotenoids that may help protect your eyes from oxidative stress because they are powerful antioxidants.[7]<\/a>\u00a0 These nutrients are found in food, but they also accumulate in the eye.<\/p>

One measurement of eye health is macular pigment optical density (MPOD). This measures the amount of lutein and zeaxanthin in your eyes.\u00a0 Macular pigment can act as a filter for damaging light and an antioxidant to protect eyes against free radical byproducts.[8]<\/a><\/p>

People with lower MPODs have an increased risk for eye conditions, especially as they age.\u00a0 Oppositely, those with increased optical density have a much lower incidence of eye-related disease and improved vision.7\u00a0 Further, studies show that those who consume higher amounts of lutein and zeaxanthin maintain better levels of macular pigments and, therefore, have healthier eyes.[9]<\/a> [10]<\/a><\/p>

How can lutein and zeaxanthin help reduce the impact of blue light damage to your eyes?<\/h3>

Supplementation with lutein and zeaxanthin is associated with many eye health benefits related specifically to blue light exposure.\u00a0 As these carotenoids are potent antioxidants, they may help reduce oxidative damage in the eye caused by blue light exposure.<\/p>

Lutein and zeaxanthin supplementation can also help support eye health by reducing blue light oxidative damage on the outer layer of the eye.\u00a0 They also support increases in MPOD and may interrupt the inflammatory process triggered by blue light damage, reducing the risk of associated eye conditions.<\/p>

It also appears that the amount of lutein and zeaxanthin you have in your diet is correlated with increased amounts of carotenoids in your eyes.[11]<\/a> Research suggests that when found in the eye, carotenoids can help absorb and filter blue light and therefore add even more protection against potential damage from digital device exposure.[12]<\/a><\/p>

Studies have also found that lutein and zeaxanthin intake can support reductions in side effects like headaches, strained and tired eyes, or other symptoms related to screen time.[13]<\/a><\/p>

What foods are good sources of lutein and zeaxanthin?<\/h3>

The body can’t make these carotenoids, so you have to obtain them through diet. However, most people don’t eat enough carotenoid-rich foods, so supplements are often needed for benefits.<\/p>

Foods considered good sources of lutein and zeaxanthin include9:<\/strong><\/p>