Carrots are often the ones that come to mind when we think of food and eye health, in part because this is one of the first links to food and health that most of us learn from childhood. But even if this were not the case, eating carrots would be like having good eyesight and healthy eyes.
The fact is that carrots are not the only food you can eat to improve your eye health. Of course, they are a good source of vitamin A, an essential element of eye health, but carrots are not the only ones (or the best ones). There are several other foods for eye health, thanks to other nutrients such as vitamin C, vitamin E, zinc, selenium, and omega-3s, which should complement your diet pattern.
Here are eight of the best foods you can eat for eye health.
1. Sweet Potatoes
Vitamin A maintains cornea health and is part of the pigment rhodopsin, which causes light to be converted into electrical signals translated as vision. Although carrots are the most commonly heard of their vitamin A, sweet potatoes have a triple vitamin A function (one baked sweet potato provides 150% of daily value). This is because of provitamin A carotenoids (one of which is beta carotene) which are inactive forms of vitamins that provide deep orange and deep green colors producing their color and acting as antioxidants.
2. Spinach & Kale
Vegetables with dark leaves such as kale and spinach are high sources of lutein and zeaxanthin, two carotenoids that protect the retina. Acting as antioxidants, lutein, and zeaxanthin absorb large amounts of blue light, preventing it from penetrating the inner eye to keep free radicals from light damage to eye cells. A diet high in spinach, kale, and other dark greens (such as turnips and cola) increase the circulating levels of lutein and zeaxanthin, which appears to reduce age-related macular degeneration (changes in vision related to the aging process) and may even stop further coating.
3. Eggs
Eggs are another major source of carotenoids lutein and zeaxanthin, especially when derived from nutritious poultry. Eggs naturally contain both lutein and zeaxanthin, but hard-boiled eggs with very high levels appear to be easily absorbed and used by the body. This means that regular use of these eggs can increase the levels of lutein and zeaxanthin to improve and maintain eyesight. Another study published in Clinical Nutrition in 2020 found that those who ate four to six eggs a week over 15 years had a 46% reduced risk of severe vision loss compared to studies eating one egg or less per week.
4. Oyster
Zinc is needed for the action of more than 300 enzymes in the body (some of which include the eyes), maintains the formation and stability of proteins in the retina, and protects retinal cells to prevent and slow down vision loss, as well as other antioxidants such as selenium. . Although clinical malnutrition is rare, studies show that most people are consuming sufficient amounts of zinc. This means it is beneficial to include zinc-rich foods such as oysters. Oyster is one of the most concentrated sources of zinc, and it provides other eye health nutrients such as selenium, copper, and omega-3 fatty acids. Not a fan? Sources of animal protein (such as meat, seafood, and poultry), fortified grains, beans, nuts, and seeds are also good sources.
5. Almonds
Vitamin E is a powerful antioxidant that protects cells throughout the body, including those in the eyes. Oxidative damage caused by natural exposure to pollutants, smoke, and harmful radiation may gradually damage the eye cells and others involved in vision, but vitamin E works to stop this damage by eliminating free radicals. Incorporating more vitamin E-rich foods like almonds is important for eye health, as well as overall health, and almonds are a great source. One pound of crushed almonds (approximately 23) provides 45% of daily needs. Other good sources include sunflower seeds, hazelnuts, peanut butter, and avocado.
6. Oily Fish
Do your eyes always dry and irritated? Eating fatty fish such as tuna, trout, mackerel, sardine, and salmon, which contain omega-3s, two to three times a week may provide some relief. Dry eye syndrome is caused by inadequate tear production and a lack of tear film over the eyes. Although they may appear to be water-based, tears also play a role in mucus and fat, so a lack of essential oils such as DHA and EPA may contribute to dry eye symptoms. Studies suggest that an increased diet may significantly improve symptoms, due to increased tear production and anti-inflammatory effects produced by omega-3s.
7. The Pope
Papaya gets its pink-orange flesh from lycopene, a carotenoid that seems to slow down cataract formation. However, the real fruit miner is vitamin C (one small papaya gives more than 150% of the recommended daily amount). The eyes have a high rate of digestion (leading to rapid free radical formation) which means that the cells in the eye have an increased need for antioxidant protection in structures such as vitamin C. Research has also shown that vitamins may be able to regenerate vitamin E and others. antioxidants in the eyes, which make foods rich in vitamin C such as papaya, citrus, red peppers, and berries even more beneficial.
8. Beans
Did you know that choosing carbohydrates can affect eye health? In a study on Age-Related Eye Diseases, people who ate foods containing high selectivity of glycemic carbohydrates were at greater risk for vision loss caused by age-related macular degeneration. This means exchanging high-glycemic foods (such as refined grains, snacks, and sugary drinks) to get a low-glycemic, high-fiber choice like beans and whole grains is essential. In addition to promoting healthy blood sugar control, beans (canned and dried) are also a good source of another important eye Nutr.
