The importance of nutrition in eye health
The eye is a delicate part of the human body that requires regular check-ups by the ophthalmologist (ophthalmologist) in order to assess its proper functioning and state of health. To keep your eyes healthy, you need to pay particular attention to how we behave and what we eat. Poor eating habits can impair vision now or in the future.
Many eye problems can originate from nutritional deficiencies, especially of vitamins or minerals and, consequently, can be prevented thanks to a varied diet rich in valuable nutritional elements for eyesight.
The nutrition you need to keep your eyes healthy
The right diet to improve our eyesight is a diet rich in vegetables (fruit and vegetables) and fish, with daily and weekly frequency. These foods are also recommended to prevent other diseases, such as metabolic and cardiovascular diseases, but they also play a fundamental role in the well-being of the eyes.
In a balanced diet, eating fruit and vegetables improves visual acuity, helps in case of eye fatigue and dry eyes, reduces the risk of glaucoma (one of the main causes of blindness) and cataracts (one of the most frequent eye diseases), even acting in protecting the retina from oxidative damage and macular degeneration.
Foods that protect our eyesight
To protect the eyes and improve eyesight , specific foods must not be missing. I divide them according to the vitamins and trace elements they contain. Let’s find out together what they are.
Vitamin E
A fat-soluble vitamin, which reduces the risk of developing cataracts, the process of clouding of the lens. It is effective in protecting the optic nerve and thus also in preventing the risk of developing glaucoma.
Vitamin E is most present in the following foods: wheat germ oil, extra virgin olive oil and seed oil in general, nuts such as almonds, hazelnuts, walnuts.
For greater absorption of vitamin E it is better to use raw oils.
Lutein and zeaxanthin
They are carotenoids with antioxidant properties, organic pigments present in the plant world. These are the major constituents of the retina’s speckled pigment, a kind of filter that prevents harmful radiation, such as ultraviolet rays, from damaging the retinal tissue.
The antioxidant function reduces the risk of age-related diseases, such as macular degeneration.
Foods that contain trace elements are green leafy vegetables, such as spinach, watercress, basil, arugula, broccoli and green broccoli; paprika also contains large quantities.
Vitamin C
A water-soluble vitamin with a high antioxidant power, it fights free radicals that are enemies of cells. This vitamin also appears to contribute to the function of optic nerve cells.
The main sources of vitamin C are kiwis, strawberries and citrus fruits in general. Vegetables such as hot red peppers, red, yellow and green peppers, turnip broccoli, vegetables such as rocket, lettuce and raw spinach are also rich in it.
All foods that contain vitamin C should be eaten raw and fresh.
Vitamin A and its precursor beta-carotene
It is a fat-soluble vitamin with many important functions and a high antioxidant power. Responsible for twilight vision, it helps to see in dim light.
Vitamin A deficiency is associated with night blindness and dry eyes.
The foods that contain this vitamin are of animal origin such as liver, offal, milk and derivatives such as Grana Padano, eggs, fish, yellow-orange fruit and vegetables (carrots, pumpkin, apricots, peaches,) and dark green leafy.
Vitamin B2
Water-soluble vitamin, important for eye health. Its deficiency can cause conjunctivitis and cataracts, the opacification of the lens.
The best source of this vitamin is milk and its derivatives such as Grana Padano. It is also found in yeast, whole wheat, leafy greens, legumes, and eggs.
Omega 3
They are polyunsaturated fatty acids that are very important for eye health because they are constituents of the rods of the retina.
Omega 3 intervenes in the repair processes of retinal cells worn out by excessive use of the eyes and age.
Among these fatty acids is DHA, which promotes neuronal transmission and therefore the functionality of the optic nerve. Their deficiency is associated with eye disorders and pathologies, such as dry eyes and macular degeneration.
The foods that contain the most omega 3 are oily fish (anchovies, sardines), salmon, wild trout.
High amounts of omega 3 are found in nuts and flaxseed and single-seed oil in general.
Omega-3 deficiency can cause night blindness.
Zinc
It is a mineral found in oysters, wheat germ, whole grains, liver, brewer’s yeast. Milk and derivatives such as Grana Padano and bitter cocoa also present in dark chocolate are also an excellent source of zinc.
Vision disorders, such as poor night vision and cataracts, have been linked to zinc deficiency.
The recommended daily dose is 11 mg for men and 8 mg for women.
Anthocyanins
Trace elements, i.e. water-soluble pigments belonging to the flavonoid family.
Their antioxidant power helps counteract eye diseases such as myopia, retinal degeneration and diabetic retinopathy.
Anthocyanins act by improving blood circulation to the ocular capillaries, which are necessary to preserve the cornea and lens.
The foods that contain the most anthocyanins are purple-blue fruits and vegetables such as blueberries, black grapes, black plums, eggplants.
Gamma-linolenic acid
An omega-6 fatty acid found only in small amounts in the modern diet.
Unlike many other fatty acids, this acid has important anti-inflammatory properties.
The richest sources of this nutrient are evening primrose oil and sunflower oil.
The most common eye diseases due to poor nutrition
The risk of developing eye disease increases with age. The most common eye diseases are the following:
- Cataracts, a pathology in which vision is blurred. Age-related cataracts are one of the leading causes of reduced vision and blindness worldwide.
- Diabetic retinopathy, associated with diabetes and the main cause of visual impairment and blindness. It develops when high blood sugar levels damage the blood vessels in the retina.
- Dry eye disease, a condition characterized by insufficient tear fluid, which causes dry eyes leading to discomfort and potential visual problems.
- A group of diseases characterized by the progressive degeneration of the optic nerve, which transfers visual information from the eyes to the brain. Glaucoma can cause vision problems or blindness.
- Macular degeneration. The macula is the central part of the retina. Age-related macular degeneration is one of the leading causes of blindness in developed countries.
Although the risk of contracting these diseases depends in part on genes, diet can also play an important role.
