Japanese Foods for Eye Fatigue Relief: Blueberry, DHA Fish and More

---

Why eyes tire easily in Ho Chi Minh City

Eye fatigue is a particularly common concern for Japanese residents in Ho Chi Minh City. Multiple factors contribute.

Increased remote work and smartphone use: with remote work becoming common, spending 8 to 10 hours or more looking at screens daily is not unusual. VDT syndrome (Visual Display Terminal Syndrome) is a problem frequently reported by Japanese residents in Ho Chi Minh City.

Strong UV: UV levels in Ho Chi Minh City exceed those of Tokyo's summer, requiring year-round UV protection. UV is known to cause cumulative damage to the eyes.

Dry eyes from air conditioning: in strongly air-conditioned environments, tear evaporation accelerates, leading to dry eye. This can cause blurred vision and discomfort.

Traffic congestion and exhaust: smog and dust when going outside also irritate the eyes.

A dietary approach is one way to support the body from within against these environmental factors.

---

Nutrients related to eye fatigue and food sources

1. Anthocyanins: blueberry and goji berry

Blueberry is well known for its high anthocyanin content. Anthocyanins have been studied for their potential to support the regeneration of rhodopsin (a substance involved in vision in the retina). While definitive medical effects are debated, it is an easy food to incorporate into daily meals.

Goji berry is an ingredient also used in traditional Chinese medicine, containing zeaxanthin. Zeaxanthin is a carotenoid concentrated in the macula of the eye, believed to help protect against light damage.

Where to find them in Ho Chi Minh City:

• Frozen blueberries (available on the Farmi app [TODO: confirm SKU/URL])
• Dried goji berries (Chinese grocery stores or natural food shops)
• Fresh blueberries may be found at Lotte Mart, Winmart seasonally

2. DHA (Docosahexaenoic acid): from blue fish

DHA is a type of omega-3 fatty acid found abundantly in brain and eye cell membranes. The retina also contains high concentrations of DHA, and it is a nutrient being studied in relation to visual function.

DHA-rich blue fish:

• Mackerel (saba): conveniently available canned
• Sardine (iwashi)
• Pacific saury (sanma)
• Salmon (farmed, frozen)

Fresh mackerel can be hard to find in Ho Chi Minh City, but canned mackerel is available on the Farmi app. [TODO: confirm SKU/URL] Canned fish stores well and is an excellent choice for supplementing DHA even on busy days.

Miso-simmered canned mackerel can be used as miso soup ingredients or served over rice, making it very versatile.

3. Lutein and zeaxanthin: green-yellow vegetables

Lutein and zeaxanthin are carotenoids that accumulate in the macula of the eye, studied for their role in protecting eyes from blue light and UV radiation.

Lutein-rich foods:

• Spinach (komatsuna is similar)
• Broccoli
• Corn
• Egg yolk (lutein-enriched eggs are also available)

Cooking spinach and komatsuna with oil increases lutein absorption. Beyond oshitashi, try stir-fries or egg dishes that use oil.

4. Vitamin A (beta-carotene): carrot and pumpkin

Carrots and pumpkin are rich in beta-carotene, which converts to vitamin A in the body. Vitamin A is known to be involved in visual function in low-light conditions (dark adaptation).

In Japanese cuisine, carrot kinpira, simmered pumpkin, and tonjiru ingredients make daily incorporation easy.

5. B vitamins: fatigue recovery support

Eye fatigue also involves muscle fatigue in the eyes. Vitamins B1, B2, B6, and B12 are nutrients involved in nerve and muscle function.

Vitamin B-rich foods:

• Pork (especially rich in B1)
• Chicken breast (B6)
• Eggs (B2, B12)
• Natto (B2, B12)

Pork ginger stir-fry or egg miso soup are easy Japanese dishes for supplementing B vitamins.

---

Eye-friendly Japanese menu ideas

Breakfast: blueberry yogurt + miso soup set

• Plain yogurt with frozen blueberries (thawed)
• Miso soup: spinach, tofu, wakame
• Raw egg on rice or onsen egg

This menu alone supplements anthocyanins, lutein, B vitamins, and protein all at once.

Lunch: canned mackerel and spinach rice

• Canned mackerel (miso or water) combined with spinach stir-fry
• White rice or barley rice
• Clear soup (wakame)

Combining DHA from mackerel with lutein from spinach creates a meal focused on eye support.

Dinner: simmered pumpkin + pork ginger stir-fry

• Simmered pumpkin (dashi, mirin, soy sauce)
• Pork ginger stir-fry (with shredded cabbage)
• Mushroom miso soup

A dinner balanced with beta-carotene, vitamin B1, and vitamin C.

---

Simple eye care habits

In addition to diet, incorporate daily self-care habits. Combined with dietary approaches, these help relieve eye fatigue more effectively.

The 20-20-20 rule: after 20 minutes of screen time, look at something 20 feet (about 6m) away for 20 seconds. This relaxes the eye muscles.

Warm compress: warming the eye area promotes blood circulation and may relieve fatigue. A warm towel or commercial hot eye mask is convenient.

Blink consciously: blink rate tends to decrease during screen work. Simply being mindful of blinking more frequently can reduce eye dryness.

---

Sourcing eye-support ingredients in Ho Chi Minh City

Convenient ways to source eye-support foods in Ho Chi Minh City:

Farmi app (Japanese language, delivery within 1 hour):

• Frozen blueberries [TODO: confirm SKU/URL]
• Canned mackerel and sardines (miso or water) [TODO: confirm SKU/URL]
• Natto (frozen) [TODO: confirm SKU/URL]
• Tofu and eggs [TODO: confirm SKU/URL]

• Related category: Seafood [TODO: confirm URL]
• Related article: Eating blue fish safely in HCMC [TODO: confirm URL]

---

Frequently asked questions (FAQ)

Q1. How much blueberry should I eat daily?

Research varies on recommended amounts, but around 100 to 150g per day (3 to 4 tablespoons) is commonly cited. Rather than large doses via supplements, consuming moderate amounts through food consistently is the fundamental approach.

Q2. Is the DHA in canned mackerel less effective than fresh?

Canned mackerel may lose some DHA during manufacturing, but considering convenience and shelf life, it is an excellent choice. The liquid in the can also contains dissolved DHA, so using it in cooking is more efficient.

Q3. Are supplements necessary for eye fatigue?

Dietary intake is the foundation, with supplements considered when diet is insufficient. Lutein, DHA, and anthocyanin supplements are available, but consult your doctor before taking them.

Q4. How do I protect my eyes from strong UV in Ho Chi Minh City?

Along with diet, wearing sunglasses outdoors is effective. Choose UV400-rated sunglasses for better protection. Long-term UV accumulation can cause damage, so regular use is recommended.

Q5. What if eye fatigue does not improve?

If diet and self-care show no improvement, or if you experience vision changes, pain, or redness, consult an ophthalmologist. Ho Chi Minh City also has eye clinics with Japanese language support.

---

Summary: gentle eye care through Japanese food

Anthocyanins from blueberries, DHA from blue fish, and lutein from green-yellow vegetables: incorporating these into daily meals is a simple and sustainable form of eye self-care in our screen-heavy modern lives.

Even under the strong Ho Chi Minh City sun, maintaining Japanese food habits supports your eyes from within.

Use the Farmi app to receive the ingredients you need within 1 hour, enriching your daily meals.

Download the Farmi app

---

This article shares general nutrition information and does not guarantee diagnosis, treatment, or prevention of eye conditions. If eye discomfort persists, please consult an ophthalmologist.

Japanese native review pending