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By Heide Kennedy, Arizona Farm Bureau Communications Intern

In today’s day and age, it seems like screens are absolutely impossible to escape. Everywhere we look there’s a screen. In our cars, pockets, living rooms, offices, stores, even kitchens! All of this technology is technically helpful and makes daily tasks more efficient, but at what cost? An often overlooked harm from excessive screen use is the strain that it puts on our eyes. Something small, yet easy and effective that we can do to help protect our eye health is to eat well, focusing on getting plenty of nutrients that benefit eye health.

As we get into the different nutrients that promote eye health, note that these nutrients can be found in an array of seafood, meats, fruits, and vegetables. There’s not any single miracle food that you can eat to keep your eyes healthy! The goal is to eat a variety of nutrient-dense foods and let them collectively work their magic!

The following nutrients are ones that are known for eye health benefits and their ability to help mitigate the effects of screen time on eye health.

• Omega-3 Fatty Acids – Reduces eye inflammation and risk of cataracts.
• Flavonoids – Improves the function of retinol ganglion cells.
• Carotenoids – Specifically lutein and zeaxanthin, maintain retinal health and optimal central visual activity.
• Vitamin A – A component of retinoids and rhodopsin, the former which is crucial for producing pigments in the retina and supporting sight in low lighting, and the latter which is a light-sensitive protein in the retina.
• Vitamin E – Acts as an antioxidant, which means it protects against free radicals and oxidative stress.
• Vitamin C – Also known as ascorbic acid, it is highly concentrated in the eye’s aqueous humor and is key for preventing agerelated cataracts.

With the exception of omega-3s, which are mainly found in fatty fish, nuts, and seeds, the remaining nutrients are typically found in all sorts of leafy greens, fruits, and other vegetables. Arizona agriculture produces lots of the foods that benefit eye health! So, mitigate the ill effects of screen time on your eye health and pick up some fresh, nutrient-rich produce at your local grocery store or farmers market!

For more articles on health and Arizona agriculture, check out the Fill Your Plate blog!