Foods that are good for eye health
At least once in our lives we have heard that “By eating carrots, our eyesight will surely improve”. Carrots, or rather the vitamins contained in them, are important for eye health. Studies have shown that five foods in particular can help prevent cataracts, clouding of the lens, dry eyes and glaucoma.
These foods may also protect against age-related macular degeneration, the most common cause of irreversible vision loss in older adults.
What are the foods that are good for our eyes?
There are some foods that are more good for our eyes than others. Nutrition plays a fundamental role in keeping our eyes healthy. Let’s see together which foods are richest in vitamins and trace elements necessary to maintain normal eye functions.
Carrots
Carrots contain beta-carotene, which is used by the body to produce vitamin A. The latter is important for eye health, because without or in insufficient quantities you can experience dry eyes, corneal scarring, night blindness and loss of vision in the most extreme cases.
In general, orange-colored fruits and vegetables (sweet potatoes, carrots, melon, mango, and apricots) are rich in beta-carotene, which helps night vision, or the ability of the eyes to adapt to the dark.
Cabbage and dark green leafy vegetables (spinach and broccoli)
These foods are rich in vitamin C and vitamin E, but above all in antioxidants such as lutein and zeaxanthin, present in high concentrations in the retina. Antioxidants act as a filter and protect the retina from harmful blue light.
Orange and red fruits and vegetables)
Red peppers, oranges, strawberries, papayas, and kiwis contain vitamin C, another antioxidant that can help prevent cataracts from developing. This vitamin is good for the blood vessels in the eyes , and science suggests that they can reduce the risk of developing cataracts. Heat destroys vitamin C, so it’s best to consume these foods raw whenever possible.
The brightly colored peppers also contain vitamins A and vitamin E, which is a real treat for the eyes.
Sunflower seeds and walnuts
One gram of these seeds or almonds contains half the recommended amount of vitamin E to be taken each day. A large study found that vitamin E, along with other nutrients, may help slow the worsening of age-related macular degeneration and prevent cataracts. Hazelnuts, peanuts, legumes, and peanut butter are also good sources of vitamin E.
Salmon
Fish, especially salmon, is rich in Omega-3 fatty acids. They help safeguard the health of the retina and can help prevent dry eyes. Salmon, but also sardines and herring, are fish that contain the most omega-3s. Plaice, halibut and tuna are also good sources.
Oysters (h3)
Oysters are rich in zinc, which can slow the progression of age-related macular degeneration. Zinc is also found in turkey, eggs, peanuts, and whole grains.
Lean meat and poultry
Beef, pork, and chicken (both dark meat and brisket) are all good sources of zinc.
Chickpeas and legumes (h3)
Give preference to a vegetarian diet, low in fat and high in fiber, which helps you keep your eyes healthy and slow down AMD. Chickpeas are rich in zinc, as are peas, beans, and lentils.
Eggs (h3)
An excellent food for preserving eye health: zinc helps the body to use the lutein and zeaxanthin contained in the yolk; yellow-orange color prevents harmful blue light from damaging the retina; They help increase the amount of protective pigment in the macula, the part of the eye that controls central vision.
Pumpkin
The body cannot produce lutein and zeaxanthin, but it is possible to obtain them from pumpkin throughout the year. Pumpkin contains vitamin C and zinc, but also vitamins A and omega-3 fatty acids.
Berries
In addition to having an excellent taste, they are very healthy foods because they contain flavonoids, natural pigments capable of fighting free radicals, i.e. the molecules that cause the aging of cells (including of course the eye cells). In particular, habitually eating blackberries, raspberries and blueberries rejuvenates the retina by improving eye health.
Milk and dairy products
Another element that is very present in the daily diet is milk, which despite the fact that it can give rise to intolerances in predisposed individuals, is considered beneficial in many respects, such as maintaining healthy bones. The vitamin A contained in large quantities in milk helps strengthen the conjunctiva, which is the membrane that covers the inside of the eyelid and the eyeball. This vitamin also helps fight photophobia or intolerance to light.
