Eye Health Hub

Physiology of the eye

The eyes are naturally designed for a wide range of functions, including changing focal lengths and rapid, jerky eye movements, shifting the eyes from one focal point to another. The ciliary body (a circular, ring-shaped structure in the eye located behind the iris that produces aqueous humour and contains the ciliary muscle, which controls the lens’s shape for focusing) adjusts lens curvature, while the extraocular muscles facilitate convergence and ocular motility. Tear film stability, maintained through blink reflex and Meibomian gland function, supports the corneal surface and ensures optical clarity. Prolonged screen use imposes unusual visual demands such as sustained close work and reduced blink rate, all of which are different from the natural visual patterns.¹

Screen-induced eye strain

Signs and symptoms of screen-related eye strain include:

Asthenopia

Is eye fatigue caused by an excess expectation of the eyes to adjust to screen use.

Transient blurred vision

This is caused by spasms or a delay in the relaxation of the ciliary muscle.

Dry eyes

A reduced blink rate during intense screen focus leads to tear film instability and increased tear evaporation.

Inflammation of the eye surface

Prolonged dryness can trigger inflammation and cause damage to goblet cells.

Myopia Progression

Screen use is a particular problem for the development of myopia. Excessive screen time, particularly at short working distances contributes to:

Axial elongation of the globe: Caused by defocus signals (especially under low-light conditions and limited peripheral stimuli).

Reduced outdoor exposure: This limits dopamine release in the retina, a known inhibitor of eye growth and myopic shift.

Normal vision

Myopia

Blue light exposure

Screens emit high-energy visible blue light, which impacts melatonin suppression and circadian regulation leading to:

Poor sleep quality: This indirectly contributes to ocular fatigue.

Retinal stress: Oxidative stress is triggered by the high-energy visible light exposure on retinal pigment epithelium cells.

Consume foods rich in the below nutrients daily

Nutrient

Why

Best Food Sources

Lutein and Zeaxanthin

Found in the macula; filters blue light and protects retina from oxidative damage.

Kale, spinach, collard greens and corn.

Vitamin A (Retinol and Beta-carotene)

Prevents night blindness and supports corneal health.

Carrots, sweet potatoes and spinach.

Vitamin C

Antioxidant that supports blood vessels in the eyes.

Oranges, strawberries, bell peppers and broccoli.

Vitamin E

Protects retinal cells from oxidative damage.

Almonds, sunflower seeds and avocado.

Zinc

Helps transport vitamin A from the liver to the retina

Pumpkin seeds, chickpeas, cashews, lentils and tofu.

Omega 3 (DHA and EPA)

Omega 3 supports retinal health and tear production and helps with dry eyes.

Walnuts, chia seeds, flax seeds and algae oil.

Anthocyanins

Improves blood flow to the retina.

Blueberries, blackcurrants and purple grapes.

Lutein and Zeaxanthin

Why Found in the macula; filters blue light and protects retina from oxidative damage.

Best Food Sources Kale, spinach, collard greens and corn.

Vitamin A (Retinol and Beta-carotene)

Why Prevents night blindness and supports corneal health.

Best Food Sources Carrots, sweet potatoes and spinach.

Vitamin C

Why Antioxidant that supports blood vessels in the eyes.

Best Food Sources Oranges, strawberries, bell peppers and broccoli.

Vitamin E

Why Protects retinal cells from oxidative damage.

Best Food Sources Almonds, sunflower seeds and avocado.

Zinc

Why Helps transport vitamin A from the liver to the retina

Best Food Sources Pumpkin seeds, chickpeas, cashews, lentils and tofu.

Omega 3 (DHA and EPA)

Why Omega 3 supports retinal health and tear production and helps with dry eyes.

Best Food Sources Walnuts, chia seeds, flax seeds and algae oil.

Anthocyanins

Why Improves blood flow to the retina.

Best Food Sources Blueberries, blackcurrants and purple grapes.

Screen Eyes

The eyes have a macular pigment made of carotenoids. We supply 3 macular carotenoids: lutein (15mg), meso-zeaxanthin (10mg), zeaxanthin (2mg) from marigold flowers, alongside astaxanthin (2mg) from algae.