Technology and gadgets are all around us. Most of us function and work on a daily basis while staring at smartphones, laptops, and tablets. I’m kind of guilty for this too, even on a vacation, I browse social media and I find myself glued on to my phone and tablet longer than I expected.
At the end of the day, do you end up with a headache, blurry vision, fatigue and sleep disturbance? This might be because of the blue light strain because of all those gadgets you use.
What is blue light?
To simplify it, sunlight or “white light” has a combination of different colored light rays that have varying energy and wavelengths. The shorter the wavelength contains more energy and the longer the wavelength contains less energy. Those on the blue side of the light spectrum have shorter wavelengths, therefore more energy.
We’re exposed to high energy blue light rays from TVs, tablet screens, computers and our phones which can be very damaging to our eyes.
Our cornea and the lens in our eyes can block other UV rays, which is almost all the visible light passes through the retina which is sensitive to light. This can cause damage that may lead to certain conditions like macular degeneration and vision loss. As a short term effect, being exposed to blue light can lead to eye fatigue, headache and difficulty sleeping.
How Food Can Protect Our Eyes
I’m sure all of you can relate that there’s no getting away from those screens and blue light. But studies have shown that certain nutrients that may help fight the effects of blue light in our body. This is good news!
Colorful fruits and vegetables are rich in three types of carotenoids that are beneficial to eye health: zeaxanthin, lutein, and astaxanthin. These compounds are unique and they can cross the blood-retinal barrier that can reach the eyes and bring protective benefits.
What Food You Should Exactly Eat
In order to protect your eyes from blue light, the best food that you can eat is green leafy vegetables like broccoli, spinach, and kale. Not only that but these nutrients also exist in yellow and orange produces like carrots, sweet potatoes, tomatoes, squash, and oranges.
Astaxanthin is a red pigment that can be found in seafood like shrimp, salmon and certain types of algae which is also high in antioxidant. Antioxidants are also crucial in fighting free radical damage to the cells of the eyes and may help reduce the symptoms of blue light strain.
Tips To Better Incorporate It Into Your Diet
- If your problem is that greens go bad easily and you’re having a hard time keeping stocks in the fridge, you might want to opt for kale because it lasts longer. It can be used for a salad, stir-fries, omelets, soups, and stews and even as a pesto sauce.
- Frozen vegetables are a great solution, especially broccoli. It’s very convenient and can be used in soups, sautéed and even added into a smoothie. Don’t be afraid to freeze certain veggies!
- For your daily dose of orange and yellow, you can make a smoothie out of mangoes or enjoy it as it is.
- Sliced bell peppers can be great for salsa and hummus too. You can even try mixing hummus with some pumpkin or butternut squash and you already have your daily lutein intake.
- Don’t underestimate the power of doing research for recipes that contain foods rich in these nutrients. Feel free to browse Radiant Peach’s choice of recipes too!
While some of these lifestyle adjustments can only help your eyes to an extent, incorporating these foods that are rich in zeaxanthin, lutein and astaxanthin may at least help you protect your eyes in the long run. But whether we like it or not, let’s try our best to detach ourselves from electronics that emit blue light.