---
title: "預防眼睛提早老化　多吃黃綠色蔬果 - FoodNo1.com"
description: "眼睛是靈魂之窗，要預防眼睛提早老化，建議可從三餐飲食著手，例如綠色蔬菜的菠菜、芥藍、地瓜葉，以及木瓜、鳳梨、芒果的橙黃色水果，都有助對抗自由基、保護眼睛。 不良用眼習慣會加速眼睛老化..."
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3313-2016-11-13-00-15-12.html"
date: "2026-06-30T01:00:35+00:00"
language: "zh-TW"
---

#  預防眼睛提早老化 多吃黃綠色蔬果

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年11月10日    點擊數: 1730

 ![](https://foodno1.com/images/obhealthno1/2016-11/25c35df500.jpeg)

眼睛是靈魂之窗，眼睛失去健康，日常生活大小事，都會變得很困難。要預防眼睛提早老化，周千欽營養師建議可從三餐飲食著手，例如綠色蔬菜的菠菜、芥藍、地瓜葉，以及木瓜、鳳梨、芒果的橙黃色水果，都有助對抗自由基、保護眼睛。

#### 不良用眼習慣 加速眼睛老化

周千欽, 台北市立聯合醫院林森中醫昆明院區營養科營養師表示，眼睛隨著年齡增長自然老化，而不良的用眼習慣更加速傷害，例如紫外線、藍光等光源，都會使眼睛細胞過度氧化產生自由基，導致視力減退、模糊，甚至引發視網膜病變、黃斑部病變而造成失明。

#### 自由基是眼睛老化元兇

周千欽強調，自由基是眼睛老化的元兇，外出時應避免紫外線直接曝曬眼睛，也要減少使用電腦、平板電腦、及智慧手機等3C產品，另外，日常飲食多攝取黃綠色蔬果，也有助抗氧化，達到保護眼睛功效。

#### 黃綠色蔬果能抗氧化

周千欽舉例，菠菜、綠椰菜、芥藍菜、豌豆等深綠色蔬菜，富含葉黃素；而木瓜、鳳梨、芒果、柑橘類、柿子等橙黃色的水果，富含β-胡蘿蔔素，都能降低視網膜氧化傷害。

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