Eating Carrots Isn’t the Only Way to Boost Eyesight, says Expert
We have all heard the saying that eating carrots will help you see in the dark. But they are not the only food that can boost eyesight. Dr Emma Derbyshire, a Surrey-based public health nutritionist, emphasizes the importance of eating the right fruits and vegetables to support eye health.
According to the World Health Organization, there are at least 2.2 billion people globally with impaired vision, and at least 1 billion cases could have been prevented or addressed. Dr Derbyshire highlights that consuming the vitamins and minerals needed to support eye health is crucial.
Leafy greens such as spinach, kale, and cavolo nero are essential for eye health, as they contain carotenoids called lutein and zeaxanthin. These carotenoids are deposited in the macula, the most sensitive part of the retina, which provides sharp central vision for reading and driving. Other vegetables such as tomatoes, sweet potatoes, broccoli, courgettes, and orange peppers also provide lutein and zeaxanthin.
Vitamin C, found in citrus fruits, broccoli, and Brussels sprouts, is crucial for maintaining eye health with age. It is needed for the production and maintenance of collagen, a protein that gives the eyes their structure. Collagen is important for holding the eyes together and protecting them. Vitamin C also protects the macula, part of the retina responsible for color vision and fine detail.
Zinc, copper, and vitamin A are also vital for healthy eyes. Copper can be obtained from seafood, liver, and whole grains, while zinc can be found in red meat, dairy, and pulses. Vitamin A is not just in carrots but can also be found in full-fat milk and eggs. Zinc transports vitamin A from the liver to the eyes to produce melanin, a protective pigment, while copper and zinc are involved in retinal function.
Adding nuts, seeds, and plant-based oils to the diet can provide a boost of vitamin E, which is a fat-soluble antioxidant. Vitamin E helps protect the eyes’ cells from oxidation and damage. This is important because oxidative stress can accelerate retinal diseases that cause vision loss.
Riboflavin, also known as vitamin B2, is vital for maintaining healthy eyes, as well as a healthy nervous system and skin. It can be found in milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt. Vitamin B2 is essential for various biochemical processes, including oxidation-reduction reactions that help protect cells from damage.
However, Dr Derbyshire warns that many people are deficient in key nutritional areas that can help with eye health, including vitamin B2. Only a third of adults consume their recommended five servings of fruits and vegetables per day.
In conclusion, while carrots are often associated with improved eyesight, there are many other foods that can support eye health. Leafy greens, citrus fruits, red meat, dairy, nuts, seeds, and mushrooms are all beneficial for maintaining healthy eyes. Incorporating a variety of these foods into your diet can help nourish your vision and support overall eye health.