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现代人3C不离手，用眼过度，想保养眼睛，许多人会吃叶黄素保健品，但有些人不喜欢吃保健产品，难道吃天然食物不够吗？台湾食药署其实就建议了甘蓝、菠菜、奇异果等8项蔬果，多吃这些蔬果就等于吃叶黄素。

很多人都有在吃叶黄素保健品，根据台湾卫生福利部公布的“食品添加物使用范围及限量暨规格标准”，胶囊、锭状食品每日补充叶黄素不应超过30毫克。30毫克是最大的使用上限剂量。台北三军总医院眼科部一般眼科科主任吕大文指出，如果还没有黄斑部病变的民众，每天摄取叶黄素含量仅需6到12毫克，有黄斑部病变者才需要到一天30毫克。吕大文更进一步说明，叶黄素属于油溶性物质，软胶囊型式的人体比较好吸收，会比吃锭剂来得好；而最好的方式是在吃一些油脂类食物后再吃叶黄素，更能帮助吸收。

如果想从食物中摄取叶黄素，根据台湾食药署第741期《药物食品安全周报》建议，可以从甘蓝、菠菜、绿花椰菜、胡萝卜、南瓜、奇异果、葡萄、柳橙等，这8种蔬果是叶黄素含量较丰富的天然食物。

此外还是要再提醒，不管你是吃保健食品或天然食物保养眼睛，最重要的还是要控制使用3C产品时的姿势和时间，日常作息也应规律，尤其注意不要熬夜，不然吃再多保健品也是没用的！