眼睛為人類的「靈魂之窗」。要感受世界上所有的事物，很多時候都需要用到眼睛去欣賞。既然眼睛對我們如此重要，我們又應如何去把「天生一對」的眼睛保護得最好呢？

我們平日工作和娛樂時，都離不開電子顯示屏，包括電視﹑電腦和智能電話。而長時間看著電子顯示屏對我們的眼睛損害甚大，所以一般建議每隔十五至二十分鐘，都應讓雙眼離開顯示屏，休息五分鐘。

不過，原來除了定時休息雙眼之外，飲食也可保護我們的雙眼。



維他命A對眼睛的好處已是人所共知了。經過多年的研究顯示，維他命A不足，會令眼睛的感光度下降，甚至導致夜盲症。長時間對著顯示屏有機會令人體的維他命A消耗得更快，所以這些人更應該進食更多含豐富維他命A的食物。含豐富維他命A的食物包括大部份橙黃色的蔬菜水果，例如，蘿蔔﹑紅和黃色燈籠椒﹑菠菜﹑牛奶﹑乳酪﹑南瓜、哈密瓜﹑魚肝油和肝臟。

蕃茄中的茄紅素是非常強力的抗氧化物。據科學文獻記載，茄紅素有助降低患上心血管病和前列腺癌的風險，甚至有研究顯示，年齡超過一百歲的老人血液中的茄紅素水平比正常人高。而茄紅素對老年黃斑點退化和白內障也有益處，可減低患上老年黃斑點退化和白內障的風險。除了蕃茄外，西瓜﹑紅西柚和番石榴也含有茄紅素，但不及蕃茄般高。

提到護眼食物，很多人都不期然想起富含花青素的藍莓，而這亦是含花青素的產品大行其道的原因。的確，現有的科學證據，證明花青素能夠增強眼睛的感色能力和改善視力的功用，但是這些研究暫時仍屬於小型研究階段，而且實驗中所運用到的花青素劑量，遠比人類正常從飲食中得到的份量為多。因此，現在還不能下明確的定論。不過，多食含豐富花青素的生果還是有益的，含豐富花青素的生果，包括呈藍色或紫色的蔬果，如：藍莓﹑茄子、葡萄、櫻桃﹑紫番薯等。

Eyes are the ‘Window of the Soul’ in human beings. To perceive every thing on the earth, seeing them by eyes is always the best way to appreciate them. As we all know how important eyes are to us, how can we protect our ‘A-pair-in-a-lifetime’ the best?

During work and entertainment in our daily lives, it is extremely common for us to involve electric display screen, including televisions, computers and smart phone. Prolonged focus on the screens is well known to be harmful to our eyes. Hence, every 15-20 minutes watching the screens is generally recommended to be followed by a 5 minutes break for your eyes.

However, apart from regular break for your eyes, proper diet is also a way to protect our eyes.


Vitamin A is commonly known to benefit our eyes. After years of researches, lacks of vitamin A in our bodies are found to decrease vision sensitivity to light or even cause night blindness. Prolonged exposures to screens of eyes exhaust vitamin A storage in the bodies quickly. That is why these people have to eat more vitamin-A-rich foods, including majority of the orange-yellow vegetables and fruits, for examples, red and yellow bell pepper, carrot, spinach, cow milk, yogurt, pumpkin, cantaloupe, fish liver oil and animal livers.

Lycopene in tomatoes is a very strong antioxidant. According to scientific researches, lycopene is able to reduce the risk of cardiovascular diseases and prostate cancer. Moreover, elderly over age of 100 is generally higher in lycopene level in their blood, which may indicate its possible role in longevity. In fact, lycopene can be related to age-related macular degeneration and cataract by decreasing risks of both of them. Other tomatoes, watermelon, grapefruit and guava also contain considerable amount of lycopene but not as rich as in tomatoes.

Nowadays, there are more and more discussions about how beneficial anthocyanin is to our eyes, which create more and more popular eye-health products containing anthocyanin. Indeed, the current scientific evidences reveal that anthocyanin can improve the vision acuity to colors and general vision. Yet all the studies are small-scaled studies and the dosages used are much higher than the quantities that we can obtain from our diets. Therefore, no firm conclusion can be drawn at this moment. However, more anthocyanin-rich fruits are still healthy to us, which include fruits that are blue or purple in colors (blueberry, eggplant, grape, cherry, purple sweet potato, etc.)



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