Carrots not only option: Eight best foods for eye health
What foods are good for the eyes (photo: Freepik)
Maintaining eye health is an important aspect of overall well-being. Eight lesser-known foods that should be part of everyone's diet can help improve vision and prevent disease, the Eating Well website reports.
Sweet potatoes
Vitamin A supports cornea health and is part of the pigment rhodopsin, which allows light to be converted into electrical signals interpreted as vision.
Sweet potatoes have three times the vitamin A activity of carrots. This is due to pro-vitamin A carotenoids (one of which is beta-carotene), which are inactive forms of the vitamin, providing a dark orange color and acting as antioxidants.
Spinach and kale
Dark leafy greens, such as kale and spinach, are primary sources of lutein and zeaxanthin - two carotenoids that protect the retina. Acting as antioxidants, they absorb a significant amount of blue light rays, preventing them from penetrating deeper into the eye.
Increased consumption of these foods raises circulating levels of lutein and zeaxanthin, slowing down age-related macular degeneration (vision changes associated with aging) and potentially halting the progression of cataracts.
Eggs
Eggs are another excellent source of the carotenoids lutein and zeaxanthin.
Research has shown that people who consumed four to six eggs per week for 15 years had a 46% lower risk of developing severe vision loss compared to those who consumed one egg or less per week.
Oysters
Zinc is essential for activating over 300 enzymes in the body, supports the structure and stability of proteins in the retina, and protects retinal cells to prevent and slow vision loss, especially when combined with other antioxidants like selenium.
Oysters are one of the most concentrated dietary sources of zinc and also provide other nutrients essential for eye health, such as selenium, copper, and omega-3 fatty acids.
Almonds
Vitamin E is a powerful antioxidant that protects cells throughout the body, including those in the eyes. Oxidative damage caused by environmental exposure to pollution, smoke, and harmful rays can gradually affect eye cells. However, vitamin E halts this damage by neutralizing free radicals.
Consuming more vitamin E-rich foods is crucial for eye health as well as overall well-being. A single serving of dry-roasted almonds provides 45% of the daily vitamin E requirement. Other beneficial sources include sunflower seeds, hazelnuts, peanut butter, and avocados.
Oily fish
If you frequently experience dry eyes and irritation, consuming oily fish like tuna, trout, mackerel, sardines, and salmon, which are rich in omega-3s, may provide some relief.
Dry eye syndrome results from insufficient tear production and the absence of a tear film on the eyes. Increasing the intake of these foods can significantly improve symptoms due to enhanced tear production and the anti-inflammatory effects of omega-3s.
Papaya
This fruit contains a high amount of vitamin C. The eyes have a high metabolic rate, which means their cells have an increased need for antioxidant protection provided by vitamin C.
Beans
It is important to replace high-glycemic index foods (such as refined grains, snacks, and sugar-added drinks) with lower-glycemic foods rich in fiber (such as beans and whole grains).
In addition to promoting healthy blood sugar regulation, beans (both canned and dried) are a good source of other essential eye nutrients like zinc and B vitamins.
Read also about low-calorie foods that satisfy hunger without harming your figure.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
