Blue light waves are naturally present everywhere around us: they're produced by the sun and incandescent and fluorescent light bulbs, as well as cell phones, tablets, computers, and TVs. The light sensors in our eyes are very perceptive to the changes from blue light, which is prevalent during the bright daylight hours, and the warmer, redder tones that signal the day is ending. Once the sun goes down, the sensors in our eyes signal the brain that it's time to produce melatonin, the hormone that induces sleep. Exposure to blue light after dark reduces the amount of melatonin the body produces, and the natural sleep cycle is delayed, or even disrupted, affecting our energy and focus the next day and leading to other health concerns.

Protecting Our Eyes From Blue Light

Since we live in an age where there's no avoiding digital devices, we need to protect our eyes from blue light exposure, which can be done through food and supplements. The best foods for our eyes are colorful fruits and vegetables, especially the ones that provide the powerful carotenoids lutein and zeaxanthin, the best line of defense against blue light damage.

Lutein is related to vitamin A and is concentrated in the macula, so it’s a necessary component of healthy vision. It also works as an antioxidant to reduce free-radical damage. Foods rich in sight preserving carotenoid compounds include kale, squash, collard greens, corn, spinach, Swiss chard, peas, arugula, Brussels sprouts, broccoli rabe, pumpkin, sweet potatoes, carrots, asparagus, and egg yolks. The pigments act to support the retina, and specifically the macula. They improve the integrity of the actual structure, which protects our eyesight. Lutein and zeaxanthin increase macular pigment ocular density.  

The omega-3 DHA is concentrated in the retina and is linked to sharper vision in infants, children, teens, and adults. This omega-3 fatty acid plays several different roles in supporting healthy vision. It’s required for the normal development and function of the retina, and the rods and cones of the macula also need DHA.

Cold water fish and omega-3 eggs are good sources of DHA. Eggs can provide up to 250 mg of DHA. DHA may also help alleviate dry eyes linked to excessive screen use, and it also promotes healthy cognitive function.

If we're not getting enough lutein, zeaxanthin, or DHA from our diet alone or we just want to increase our intake, a nutritional supplement is a great option. Look for these nutrients on their own or in powerful vision health blends.