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我们只有一双眼睛，所以无论我们是否拥有20/20视力，我们都需要照顾自己的眼睛，以保持良好的视力及眼部健康。
让我们来看看对您的眼睛最有益处的十大成分。
大量研究结果表明，叶黄素具有多种益处，尤其是对眼部健康。 叶黄素和玉米黄质是眼睛黄斑部（视力相关的区域）重要的抗氧化剂。它们可以保护眼睛免受自由基的侵害 (Paul S. Bernstein et al. 2016)¹。叶黄素和玉米黄质具有协同作用，可以过滤有害的蓝光，从而保护眼睛免受侵害（Aize Kijlstra et al. 2012)²。此外，它们还可以通过增强对比敏感度和减少眩光问题来改善眼睛功能 (Yu-Ping Jia et al. 2017)³。
虾青素是一种天然存在的红色类胡萝卜素，通常存在于海洋环境中，特别是微藻类和海鲜。虾青素具有很强的抗氧化性。近期的一些临床试验强调了虾青素在促进眼部健康和改善各种眼部问题的潜力 (Giuseppe Giannaccare et al. 2020)⁴。
由于富含多样化及高密度的营养素，螺旋藻成为了广为人知的超级食物。 (Bob Capelli et. al, 2010)⁵。它是蛋白质、维生素、矿物质、β-胡萝卜素、脂肪酸等的重要来源，这使它成为完美的食物。它是已知营养最密集的全食物，具有保护您的眼睛的潜力 (Meeta Mathur, 2018)⁶。口服螺旋藻有助于保护视网膜感光细胞免受光诱导的压力所影响 (Tomohiro Okamoto et al. 2019)⁷。
柠檬、橙、青柠、柑橘和葡萄柚等混合柑橘富含抗氧化剂、维生素C、多酚和柑橘类黄酮 (Chikako Shimizu et al. 2019)⁸。摄取抗氧化剂可防止氧化压力引起的退化过程 (Kaur C et al. 2001)⁹。 一项新研究表明，与不吃橙的人相比，经常吃橙的人发生黄斑部病变的可能性较小 (Bamini Gopinath et al. 2018)¹⁰。
维生素C是眼睛晶状体中主要的抗氧化剂 (Robert Abel Jr. MD. 2018)¹¹。它有助于身体形成并维持结缔组织，包括眼角膜中的胶原蛋白 (Experimental Eye Research. 2007)¹²。根据美国验光协会（American Optometric Association）说明，维生素C与其它必需营养素一起服用可以减缓年龄相关的黄斑部病变（AMD）。
在细胞抗氧化剂防御系统中，维生素E是主要的脂溶性成分 (Saliha Rizvi et al. 2014)¹³。它可以保护我们的眼睛免受自由基的侵害。在年龄相关性眼病研究（AREDS）中，它被用作日常补助品，作为年龄相关的黄斑部病变（AMD）的潜力疗法。
维生素A通过保持清晰的角膜（覆盖于我们眼睛外部的薄膜），在视力中扮演至关重要的角色。这种维生素也是视紫红质的一种成分，视紫红质是我们眼中的一种蛋白质，可让我们在弱光下依然看得见 (Ross CA et al. 2010)¹⁴。根据膳食补充剂办公室（Office of Dietary Supplements）说明，维生素A有助于蛋白质的形成，使视网膜能够吸收光线以获得最佳视力。此外，来自美国国家健康和营养调查（NHANES I）的流行病学数据显示，摄取较多富含维生素A的水果和蔬菜的人能减少任何阶段AMD的风险。
锌是眼睛内许多代谢酶的辅助因子(King et.al 2011)¹⁵。锌存在于眼睛组织中，尤其是视网膜 (Ugarte et al. 2001)¹⁶。补充适量的锌有助于保护视网膜并降低年龄相关的黄斑部病变的风险 (Hock Eng Khoo et al. 2019)¹⁷，并维持老年人的视觉敏锐度 (D A Newsom et al. 1988)¹⁸。
山桑子、黑莓和黑醋栗中含有大量的花青素-具有超强抗氧化性的类黄酮色素(Yuri Nomi et al. 2019)¹⁹。花青素有助于减少黄斑部病变、维持健康的角膜，并维持眼睛各个部位的血管健康 (Chung-Jung Chiu et al. 2007)²⁰。
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