Spring in Thailand brings the beauty of blooming flowers and higher pollen levels that can irritate the eyes. A careful mix of nutrients and simple hygiene steps can protect vision during allergy season. Essential vitamins and minerals—vitamins A, C, and E, flavonoids, selenium, and omega-3 fatty acids—support eye health and help counteract springtime irritants.
Pollen and dust can cause red, tired eyes. Practical steps matter: wear sunglasses outdoors, wash hands and eyes regularly, and improve indoor air quality with a purifier. Diet also plays a role. Vitamin A supports tear production and keeps the eye’s tear film healthy, with carrots and squash as good sources. Vitamin C strengthens blood vessels in the eye and reduces oxidative stress; citrus fruits are a convenient option. A long-term study indicates increased vitamin C intake may lower cataract risk.
Flavonoids, powerful antioxidants found in many fruits and vegetables, help protect against age-related eye diseases such as macular degeneration, cataracts, and glaucoma by reducing oxidative damage. Selenium, a trace mineral found in foods like nuts, works with vitamins C and E to guard retinal cells against oxidative stress. Vitamin E, abundant in nuts and avocados, also helps shield eyes from free radical damage.
Omega-3 fatty acids support retinal health and reduce the likelihood of dry eyes, particularly during allergy seasons. Good sources include fatty fish such as salmon and plant-based options like chia seeds, offering anti-inflammatory benefits as well.
For Thai readers, these nutrients can be integrated into everyday meals to enjoy spring beauty with less discomfort. Pair dietary choices with practical habits: check local allergy forecasts, stay hydrated, and maintain a balanced diet rich in these vitamins and minerals to keep eyes healthy and vibrant through the season.
Incorporating dietary strategies alongside basic eye care can help mitigate seasonal irritants and let you savor Thailand’s colorful spring.