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Research-Backed Benefits: Improve blood flow to the retina Enhance night vision adaptation Reduce digital eye strain Support overall vascular health in the eyes Best Sources: Berries: Blueberries, blackberries, bilberries Purple produce: Purple grapes, eggplant, red cabbage Dark cherries: Tart cherries, sweet cherries Eye-Healthy Meal Planning: Practical Nutrition Guide The Mediterranean Eye Health Diet The Mediterranean dietary pattern provides an exceptional foundation for eye health nutrition

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Support Absorption with Lifestyle Habits Stay hydrated with 2.5 to 3 litres of water daily Eat sulphur-rich vegetables like broccoli and cauliflower to boost natural glutathione production Limit alcohol and smoking, as both deplete glutathione levels Use broad-spectrum sunscreen daily to protect against UV damage Exercise moderately for 30 to 45 minutes, 4 to 5 times per week Avoid Common Mistakes Processed foods, excessive caffeine, and medications like acetaminophen can reduce glutathione effectiveness