Carrots have long been touted as the go-to food for improving eyesight, but there are actually many other options available. According to Dr. Emma Derbyshire, a public health nutritionist, nourishing our vision is just as important as nourishing our minds. The World Health Organization reveals that over 2.2 billion people globally have impaired vision, with the majority of cases being preventable. Dr. Derbyshire emphasizes the importance of consuming fruits and vegetables rich in vitamins and minerals to support eye health.
Leafy greens such as kale, spinach, and cavolo nero are essential for maintaining eye health. These vegetables contain carotenoids called lutein and zeaxanthin. These carotenoids are deposited in the macula, the most sensitive part of the retina responsible for sharp central vision. Since the body cannot produce macular carotenoids on its own, it is necessary to get them through diet or supplements. In addition to leafy greens, lutein and zeaxanthin can be found in tomatoes, sweet potatoes, broccoli, courgettes, and orange peppers.
Vitamin C plays a significant role in maintaining eye health as we age. Oranges and broccoli are rich in vitamin C, which is essential for collagen production and maintenance. Collagen is a crucial protein that ensures the structure and protection of the eyes. Vitamin C also protects the macula from oxidative damage and helps with color vision and fine detail perception. Bell peppers, citrus fruits, and green vegetables like broccoli and brussels sprouts are excellent sources of vitamin C.
To support healthy eyes, it is important to consume foods containing zinc, copper, and vitamin A. Seafood, red meat, dairy, and pulses provide these essential nutrients. Zinc is responsible for transporting vitamin A to the eye, producing melanin, a protective pigment, and supporting retinal function. Copper is involved in retinal function as well. Vitamin A, often associated with carrots, can also be found in full-fat milk and eggs. Melanin, produced by the combination of vitamin A and zinc, absorbs harmful UV rays and protects cells from sun damage. Red meat and seafood are also beneficial for retinal health.
Adding nuts, seeds, and plant-based oils to your diet can boost vitamin E levels, protecting the eyes from oxidative stress and damage. Vitamin E is an antioxidant that helps maintain a healthy retina and prevents retinal diseases like glaucoma and retinal vein occlusion. Sunflower oil, sunflower seeds, almonds, peanuts, spinach, pumpkin, and red bell peppers are all excellent sources of vitamin E.
Riboflavin, also known as vitamin B2, is essential for eye health, as well as the nervous system and skin. Milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt are all rich in vitamin B2. This vitamin is crucial for various biochemical processes, including protecting cells from damage.
Unfortunately, many individuals do not consume the recommended five servings of fruits and vegetables per day, leading to deficiencies in key nutrients that support eye health, such as vitamin B2. It is essential to prioritize a balanced diet to maintain healthy eyesight.
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