Healthy eyes in a digital world

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“We must teach our children digital mindfulness—the ability to use technology responsibly and with awareness—so they can navigate the digital world safely and healthily,” said Devorah Heitner, PhD, an expert on media, technology, and society. Many consider technology one of the greatest breakthroughs in human history, revolutionizing everything from how we communicate and receive information to how we travel and learn. At the same time, the consequences of excessive screen time can profoundly impact children’s health, affecting them for years.

The impact of screen time on health

Beyond the obvious concerns like obesity and sleep problems, excessive screen use has been linked to worse executive functioning and lower academic performance. It can hinder meaningful interactions between children and their caregivers, resulting in delayed social, emotional, and language development.¹

One area often overlooked in this conversation is eye health. Digital eyestrain, also known as computer vision syndrome, is increasingly common among children and adults, with some studies suggesting that up to 90% of people in certain populations may be affected.² The American Optometric Association reports that as little as 2 hours of uninterrupted screen time can trigger symptoms of digital eyestrain, such as tired eyes, headaches, blurred vision, and dryness.² Despite this, over 70% of children and adolescents regularly exceed the 2-hour daily exposure threshold, often using multiple devices simultaneously.²

So, how can we help protect their eyes? Along with advising families on screen time limits, it is vital to emphasize critical nutrients that support eye health. This article will discuss how nutrition can support eye health.

Nutrients that support eye health

Nutrition plays a crucial role in mitigating the effects of screen time on eye health. Certain nutrients have been shown to support eye health and reduce the risk of vision problems later in life that are associated with prolonged screen use.

The role of ω-3 fatty acids

One of the key factors in dry eye syndrome, a common symptom of digital eyestrain, is chronic inflammation. The ω-3 polyunsaturated fatty acids (PUFAs) are known for their anti-inflammatory properties and have been extensively studied for their role in eye health.² These fatty acids can help reduce inflammation on the ocular surface, potentially alleviating dry eye symptoms. In addition, ω-3 PUFAs have been shown to protect against chronic conditions like cardiovascular disease, cataracts, and age-related macular degeneration.³ Good sources of ω-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, as well as nuts, seeds, flaxseed, and chia seeds.

Flavonoids

Flavonoids, a large group of polyphenolic compounds in various plants, have unique medicinal properties that support eye health. Research suggests that flavonoids may improve the function of retinal ganglion cells, which are crucial for processing visual information.⁴ The benefits of flavonoids for eye health are best achieved through a varied diet rather than focusing on a specific quantity of these compounds. Good sources of flavonoid-rich, kid-friendly foods include apples, berries, cherries, soybeans, dark chocolate, and citrus fruits.

Carotenoids

Carotenoids, particularly lutein and zeaxanthin, are essential for maintaining retinal health and promoting optimal central visual acuity.⁵ These pigments are found in the retina’s light-sensitive tissue and are crucial for protecting the eyes from oxidative stress. Because the human body cannot synthesize these carotenoids, they must be obtained through diet. Foods rich in carotenoids, such as spinach, kale, broccoli, peas, parsley, corn, and egg yolks, can help support eye health.

The role of antioxidants

Antioxidants are nutrients that help remove potentially damaging oxidizing agents from the body and play a critical role in eye health. Oxidation is a natural process that can lead to cell aging and death, but antioxidants can slow this process. Vitamins A, C, and E are among the key antioxidants that contribute to maintaining healthy vision.

Vitamin A

Vitamin A, a group of fat-soluble retinoids including retinol and retinyl esters, is crucial for producing pigments in the retina and supporting vision in low-light conditions.⁶ Vitamin A is also an essential component of rhodopsin, the light-sensitive protein in the retina that responds to light entering the eye. Although vitamin A is primarily found in animal products, the body can convert certain plant nutrients into vitamin A. Good sources of vitamin A include egg yolks, dairy products, liver, spinach and other dark leafy greens, carrots, sweet potatoes, cantaloupe, and red bell peppers.

Vitamin C

Vitamin C, which refers to both ascorbic acid and dehydroascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.⁷ Humans, unlike most animals, cannot synthesize vitamin C endogenously, so it must be obtained through diet. Vitamin C (ascorbic acid) is highly concentrated in the eye’s aqueous humor and is thought to be a key antioxidant for preventing age-related cataracts.8 It functions like a natural sunscreen by protecting the lens from UV light-induced damage and helps regenerate other antioxidants like vitamin E and glutathione to boost protection.⁸ Vitamin C is abundant in many kid-favorite fruits and vegetables, such as broccoli, strawberry, kiwi, red bell peppers, and oranges.

Vitamin E

A fat-soluble vitamin with antioxidant properties, vitamin E protects cells from free radicals, supports the production of T cells, inhibits platelet aggregation, and supports vision.⁹ Among its various forms, alpha tocopherol is exclusively utilized by the human body. Although vitamin E deficiency is rare, ensuring adequate intake for overall eye health is important. Excellent sources of vitamin E include nuts and seeds—especially sunflower seeds (caution parents of choking hazards)—as well as spinach, pumpkin, broccoli, and kiwi.

Conclusion

Educating parents about the essential nutrients that support visual health goes beyond protecting their child’s eyesight—it is also a powerful tool in addressing the broader issues like obesity that often accompany excessive screen use. By encouraging the incorporation of these nutrient-rich foods into their diet, we safeguard their eyes and promote healthier habits that can lead to better overall well-being. Empowering families with this knowledge is a proactive step toward ensuring our pediatric patients thrive.

References:

1. Muppalla SK, Vuppalapati S, Reddy Pulliahgaru A, Sreenivasulu H. Effects of excessive screen time on child development: an updated review and strategies for management. Cureus. 2023;15(6):e40608. doi:10.7759/cureus.40608

2. Lem DW, Gierhart DL, Davey PG. Can nutrition play a role in ameliorating digital eye strain? Nutrients. 2022;14(19):4005. doi:10.3390/nu14194005

3. Omega-3 fatty acids: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Updated February 15, 2023. Accessed September 7, 2024. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#age

4. Davinelli S, Ali S, Scapagnini G, Costagliola C. Effects of flavonoid supplementation on common eye disorders: a systematic review and meta-analysis of clinical trials. Front Nutr. 2021;8:651441. doi:10.3389/fnut.2021.651441

5. Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration–neurodegenerative disease. Nutrients. 2022;14(4):827. doi:10.3390/nu14040827

6. Vitamin A and carotenoids: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. December 15, 2023. Accessed September 5, 2024. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

7. Vitamin C: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. March 26, 2021. Accessed September 4, 2024. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

8. Lim JC, Caballero Arredondo M, Braakhuis AJ, Donaldson PJ. Vitamin C and the lens: new insights into delaying the onset of cataract. Nutrients. 2020;12(10):3142. doi:10.3390/nu12103142

9. Vitamin E: fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. March 26, 2021. Accessed September 6, 2024. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/