​The Best Foods for Blue Light Protection
Aug 08th 2022

The Best Foods for Blue Light Protection

Written by
Karen Roth, MSNC
Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.

Exposure to blue light is a daily occurrence. Many of us know blue light is emitted from electronic devices such as computers, smart phones, and tablets, but we can also get it from the sun and LED and fluorescent lighting. Repeated exposure to blue light can lead to eye strain, disruptions in our sleep / wake cycle, occasional mood issues and more. Blue light protection glasses are a good way to reduce exposure. 

Foods and Supplements for Vision Health

Colorful vegetables and fruits are rich in zeaxanthin, lutein, and astaxanthin, all powerful nutrients that benefit eye health. These nutrients can cross the blood-retinal barrier and provide protection. Some of the best foods are dark green vegetables, like kale, spinach, collard greens, and broccoli. Other great options are yellow and orange foods such as oranges, carrots, yams, bell peppers, and yellow heirloom tomatoes.

Incorporating these foods into our daily diet is simple. Here are a few tips:

  • Sautee spinach and tomatoes with scrambled eggs for breakfast.
  • Cut up an orange bell pepper and dip it in hummus. 
  • Buy or bake your own kale chips.
  • Eat an orange or make orange-infused water.
  • Use spinach or kale in smoothies.
  • Add spinach, carrots, bell peppers, and heirloom yellow tomatoes to a salad.
  • Steam broccoli, and bake a yam for a side dish.

If you don't like cooking or are looking for an extra blue light protection boost, consider taking a supplement with lutein and zeaxanthin, or use a super green food powder in water or a smoothie. We can all agree that our electronic devices are not going away, so it's important that we arm ourselves with nutrients that protect our precious eyesight. 

Featured Articles
The Foundation of Wellness: An Introduction to Mediterranean, MIND, and DASH Diets
Food + Diet / Mar 10th 2025
In today's fast-paced world, maintaining a healthy lifestyle can often feel overwhelming. With countless diets and wellness trends to choose from, it's easy to get lost in the noise. However, three dietary approaches have stood the test of time and research: the Mediterranean, MIND, and DASH diets. These evidence-based eating
Read More
Setting Healthy Diet Goals for the New Year
Food + Diet / Jan 28th 2025
Setting healthy diet goals for the new year is an excellent way to combine your nutrition with exercise and overall well-being objectives. The following are some easy tips to get you started on achieving your goals. Define clear goals. They need to be specific, measurable, achievable, relevant and time bound.
Read More
Conquer the 3 PM Crash: Nutrition and Lifestyle Hacks for Sustained Energy
Health + Wellness / Dec 04th 2024
Why We Get Tired in the AfternoonThe clock strikes 3 PM, and suddenly your eyelids feel heavy. Your energy levels plummet, and the only thing you can think about is a nap or grabbing another cup of coffee. Sound familiar? This midafternoon slump is a common experience for many people,
Read More