New Research Reveals the Key Foods for Maintaining Eye Health
We have all heard the saying that eating carrots will help you see in the dark. But according to new research, carrots are not the only food that can boost eyesight. Nutritionists are now emphasizing the importance of a well-balanced diet in supporting eye health and preventing diseases.
Dr Emma Derbyshire, a public health nutritionist based in Surrey, highlights the significance of consuming fruits and vegetables rich in vitamins and minerals to nourish our vision. It is estimated that globally, 2.2 billion people have impaired vision, and at least 1 billion of these cases could have been prevented or addressed, according to the World Health Organization.
Vitamins A, C, E, and B2 are essential for eye health and can help prevent against diseases. Foods that contain these vitamins include leafy greens such as spinach and kale, tomatoes, sweet potatoes, broccoli, courgettes, orange peppers, citrus fruits, and Brussels sprouts. These foods are rich in carotenoids like lutein and zeaxanthin, which are deposited in the macula, the most sensitive part of the retina responsible for sharp central vision.
Additionally, zinc and copper found in meats protect the eyes against sun damage. Shellfish, liver, whole grains, red meat, dairy, and pulses are good sources of these minerals. Vitamin A, found in full-fat milk, eggs, and carrots, works with zinc to produce melanin, a protective pigment in the eyes that absorbs harmful ultraviolet rays from the sun.
Furthermore, vitamin E, found in plant-based oils, nuts, and seeds, acts as a fat-soluble antioxidant that protects the eye’s cells from oxidation and damage. As oxidative stress can accelerate retinal diseases, maintaining a healthy retina is crucial. Sunflower oil, sunflower seeds, almonds, peanuts, spinach, pumpkin, and red bell peppers are all rich in vitamin E.
Lastly, riboflavin, also known as vitamin B2, is vital for healthy eyes, the nervous system, and the skin. It is found in milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt. Vitamin B2 helps protect cells from damage by aiding in oxidation-reduction reactions.
Unfortunately, research shows that only a third of adults consume the recommended five servings of fruits and vegetables per day, leaving many people deficient in key nutrients for eye health, including vitamin B2.
In conclusion, maintaining a well-balanced diet that includes these key foods can play a significant role in supporting eye health and preventing vision problems. By nourishing our bodies, we can nourish our vision and take steps towards better eye health.