5 Foods That Make Your Eyes Brighter The More You Eat: Middle-aged and Elderly - Eat Three Times a Week for Spleen Health, Digestion, and Eye Protection

"As we age, our eyes start to 'strike'—blurry up close, double vision at a distance, even struggling to follow TV subtitles!" This is the true experience of many middle-aged and elderly people. Adding to this is the widespread use of phones and computers, leading to chronic eye strain. Many feel their "eyesight" is deteriorating.

"Are eye drops really effective for eye care?" and "Can eating blueberries actually restore vision?" These questions keep popping up, but the real answers aren't so straightforward. Today, we'll start with diet and discuss how middle-aged and elderly people can nourish their eyes to keep them brighter while improving spleen and stomach health through proper food choices.

Why do eyes easily "fail" as we age?

From a Traditional Chinese Medicine perspective, eye health is closely related to the liver and spleen. TCM holds that "the liver opens into the eyes," meaning visual function relies on nourishment from liver blood. The spleen and stomach are considered the foundation of postnatal life, responsible for digestion and nutrient absorption. When liver blood is deficient, eyes become dry and vision blurry; while spleen-stomach deficiency fails to provide adequate energy support for the eyes. Over time, eye problems gradually manifest.

Modern medicine also provides a scientific explanation for this. As we age, the macula and retina of the eyes are attacked by free radicals, leading to oxidative damage. At the same time, the transparency and elasticity of the lens gradually decline, resulting in issues such as presbyopia and cataracts. Additionally, long-term poor eye habits, as well as chronic conditions like diabetes and hypertension, can further accelerate the deterioration of eye health.

Is there a way to fundamentally protect our eyes? In fact, the answer is simple: eat the right foods! The following five types of food can be called "eye-protecting stars." They not only nourish the liver and spleen but also delay eye aging. Middle-aged and elderly people who consume them three times a week can see visible improvements.

Carrot

When it comes to eye protection, many people's first thought is carrots. Indeed, carrots are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is an essential nutrient for maintaining retinal health. A deficiency in vitamin A can lead to problems like dry eyes and night blindness.

However, many people make a mistake when eating carrots - consuming them raw. β-carotene is fat-soluble, and its absorption rate improves significantly when paired with oils. Therefore, the most recommended method is to stir-fry shredded carrots or stew them with some meat, making the dish both delicious and nutritious.

Spinach

Spinach has long been hailed as the "eye-protecting vegetable." This is because spinach is rich in lutein and zeaxanthin, which are the main components of the macula in the eyes, effectively filtering blue light and protecting the retina from damage. Additionally, the vitamin C and antioxidants in spinach can delay the aging of eye tissues, keeping the eyes in a youthful state.

It's important to note that while spinach is beneficial, its high oxalic acid content may interfere with calcium absorption. It's recommended to blanch spinach in boiling water before cooking—this not only removes oxalic acid but also improves its texture. Additionally, spinach has a cooling nature, so those with weak spleen and stomach function should avoid consuming large quantities and may balance it with warming ingredients like eggs or lean meat.

blueberries

In recent years, blueberries have been acclaimed as a "superfood for eye health," gaining widespread recognition. This isn't mere commercial hype—blueberries are rich in anthocyanins, compounds that enhance retinal microcirculation, alleviate eye fatigue, and prevent retinopathy. They're particularly beneficial for individuals suffering from chronic eye strain.

However, although blueberries are beneficial, their high price makes them unsuitable for large-scale consumption. In fact, anthocyanins are also found in many other foods, such as black beans and purple cabbage, which are more economical and nutritious alternatives. For middle-aged and elderly individuals, consuming a small handful of blueberries or other anthocyanin-rich foods daily can significantly benefit both eye and heart health.

wolfberry

In Traditional Chinese Medicine, there is a saying: "Wolfberries nourish the liver and improve vision." Wolfberries are known as "good friends of the eyes" because they contain abundant beta-carotene, vitamin C, and iron, which can nourish the liver and kidneys while alleviating problems like blurred vision, dry eyes, and eye strain. Particularly for vision impairment caused by excessive eye use or liver-kidney deficiency, wolfberries demonstrate remarkably effective results.

Goji berries can be consumed in various ways - they can be eaten directly by chewing, or steeped in water or cooked in porridge. However, it's important to note that goji berries have warm properties and should not be consumed excessively to avoid causing internal heat. A daily intake of 10-15 grams is considered appropriate. Additionally, diabetic patients should avoid honey-processed goji berries and opt for purely dried ones instead.

Pumpkin

Pumpkin is an "earthy" eye-protecting food, especially suitable for middle-aged and elderly people. Rich in beta-carotene, vitamin C, and dietary fiber, pumpkin not only safeguards vision but also strengthens the spleen, nourishes the stomach, and aids digestion. For those with weak spleen-stomach function or indigestion, pumpkin serves as an exceptionally friendly dietary choice.

Pumpkin can be prepared in various ways—steamed, cooked into porridge, made into pumpkin pancakes, or prepared as pumpkin soup. However, it's important to note that pumpkin has a high glycemic index. Diabetics should avoid consuming large quantities at once and are advised to pair it with whole grains or protein-rich foods to minimize blood sugar fluctuations.

Eating right is only part of the equation – proper eye care starts with good habits

In addition to eating the right foods, maintaining good daily habits is also essential for eye care. For example, avoid staring at electronic screens for prolonged periods, take a break every 30 minutes, and look into the distance to relieve eye strain. Furthermore, getting sufficient sleep is crucial for eye health because the eyes can only complete their self-repair during deep sleep. Staying up late regularly will force the eyes into "overdrive," accelerating aging.

For middle-aged and elderly individuals, regular eye examinations are also crucial. Many eye conditions (such as cataracts and glaucoma) may not show obvious symptoms in their early stages, and can only be detected and treated promptly through check-ups. If you experience noticeable vision decline, floating black spots in your field of vision, eye pain, or other abnormal symptoms, be sure to seek medical attention as soon as possible.

The eyes are the windows to the soul and the bridge connecting us to the world. Through a scientific diet and healthy habits, we can not only make our eyes brighter but also improve our overall health. Carrots, spinach, blueberries, goji berries, and pumpkin may seem ordinary, but they are the "golden partners" for eye protection.

Eating three times a week, combined with regular routines and moderate exercise, you'll notice gradual relief from eye strain and improved vision clarity. May every reader enjoy bright eyes and clearly see the beauty of life!