現代人手必備的智慧型手機，讓不少人隨時隨地滑不停，長久下來容易眼睛乾澀過勞、視覺模糊。尤其視力一旦退化便難以恢復。為了避免乾眼症、白內障、老年化黃斑症等問題提早出現，除了減少使用3C產品，透過營養補充也可以滋養眼睛。
維生素A 眼睛水汪汪
構成視網膜上感光細胞的基本元素，若缺乏維生素A，在弱光底下視覺無法快速恢復，即是「夜盲症」。另外，維生素A可幫助眼睛黏膜細胞分泌淚液，長期缺乏會造成細胞容易乾裂，無法分泌眼淚，導致眼睛乾澀易致眼角膜破損，進而影響視力。
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維生素A可分為「動物性」及「植物性」兩類，前者主要來自魚肝油、肝臟、蛋黃及全脂奶等，但許多人擔心過多的脂肪及膽固醇會影響健康，若不敢攝取，可改為植物性來源，包括深綠色及橘黃色食材，如地瓜葉、菠菜、胡蘿蔔、芒果、南瓜、地瓜等。
葉黃素、玉米黃素 抗藍光攻擊
葉黃素、玉米黃素存在於水晶體、視網膜及黃斑部，其濃度會影響視網膜的健康。當紫外線及藍光進入眼睛會產生大量自由基，影響眼睛病變。紫外線一般可被眼角膜過濾掉，但藍光可直接進入視網膜及黃斑部，而葉黃素、玉米黃素可吸收藍光，保護眼睛不受藍光傷害，不過人體無法自行合成，必須仰賴食物補充。
葉黃素（Lutein）、玉米黃素（Zeaxanthin）是具有抗氧化作用的類胡蘿蔔素，大多存在深綠色蔬菜如菠菜、青花菜等，及黃色食物如黃椒、玉米、南瓜等，建議一天葉黃素攝取10毫克及玉米黃素2毫克，一份約半碗的芥藍菜、菠菜、大頭菜就含有20毫克葉黃素及玉米黃素。
DHA 加強好眼力
DHA是唯一可經由血液穿過「血視網膜障壁BRB（Blood Retina Barrier）」，直接進入視網膜上的omega-3脂肪酸，然而視網膜感光細胞膜有一半以上成分是DHA，它可軟化視網膜細胞，刺激感光細胞加速訊息的傳遞，而提升視力。DHA富含於各種魚類，如鮪魚、鯖魚、秋刀魚等。
維生素B 保護眼角膜
維生素B1、B2可維護視神經及角膜健康，維生素B12可預防視神經傷害。缺乏維生素B容易造成視神經發炎、角膜充血、眼睛畏光等情形，它富含於全穀類、堅果中，如糙米、麥片、牛奶等；而維生素B12大多存在動物性食物，如牛奶、雞蛋等。
維生素C、E 有效抗氧化
維生素C、E為抗氧化營養素，當用眼過度，增加自由基導致氧化，容易造成老化，因此抗氧化營養素扮演非常重要的角色，它可減緩眼睛氧化壓力。像是芭樂、奇異果、檸檬、橘子等水果富含豐富的維生素C；而堅果、植物油、全穀類等則是維生素E來源的食物。
▇ 明目茶飲
桑葉枸杞明目飲
材料：枸杞、桑葉、紅棗約3錢
方法：用500cc的水，煮成一壺當茶飲喝即可
功用：
枸杞╱對於視網膜，有預防眼底病變、血管硬化功效
桑葉╱性味甘寒，能清肝明目、疏風散熱
紅棗╱富含豐富維生素C |
