Foods to improve and protect vision

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Extract from the article: Good vision does not depend solely on genetics or the quality of glasses. Eye health is largely down to diet. Certain nutrients, such as vitamin A, lutein, zeaxanthin and omega-3s, play a key role in protecting and improving vision. Here are some of

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Good vision does not depend solely on genetics or the quality of glasses. Eye health is largely down to diet. Certain nutrients, such as vitamin A, lutein, zeaxanthin and omega-3s, play a key role in protecting and improving vision. Here are some of the foods you should try to keep your eyes in tip-top condition.

The eyes are essential to our quality of life, but they are often exposed to aggression: screens, pollution, oxidative stress, or even nutritional deficiencies. A balanced diet rich in specific nutrients can play a key role in protecting and maintaining visual health.

Green leafy vegetables

Gboma, parsley, cabbage and lettuce, rich in lutein and zeaxanthin, are excellent for protecting the eyes against UV rays and preventing eye disease.  According to the French National Institute for Health and Medical Research (Inserm-France), the antioxidants contained in green leaves defend the body against free radicals, harmful substances that play a part in the development of certain eye diseases.

Carrots

Carrots are famous for their high beta-carotene content, which is converted into vitamin A in the body. Vitamin A is essential for retinal health and helps the eyes adapt to darkness.  A study published by researchers from INSERM and the University of Bordeaux at the Bordeaux Population Health Research Centre provides unprecedented evidence of an association between circulating carotenoids, plant pigments that protect the retina, and a reduced risk of developing eye diseases.

Citrus fruits

Citrus fruits such as oranges, mandarins, grapefruit and clementines are rich in vitamin C, a powerful antioxidant that protects the lens and cornea, reducing the risk of cataracts.Referring to a British study, the ‘Metronews’ website reports that eating more foods rich in vitamin C can help protect the eyes and prevent a number of age-related sight problems, including cataracts.

Researchers at King's College London have shown that the antioxidants found in vitamin C can slow the progression of this disease by up to 33%.

Avocados

Vitamin E, found in nuts and avocados, is a vital antioxidant for protection against cataracts.It protects eye tissue against free radicals. According to the study ‘Avocado consumption increases macular pigment density in older adults’ published in Nutrients, by neutralising free radicals, vitamin E helps to preserve the health of the macula, the central part of the retina responsible for clear central vision. What's more, the protective effects of vitamin E extend to preventing the formation of cataracts by inhibiting the oxidation of lens proteins.

Oysters

Oysters are a rich source of zinc.It is therefore a key substance in eye protection.  It is found in the membranes of the eye.  Zinc plays a key role in transporting vitamin A from the liver to the retina for ocular pigmentation. These are the findings of a study published in October 2019 in the journal ‘JAMA ophthalmology’.

Oily fish and omega-3

Omega-3 fatty acids, particularly DHA, are essential for retinal health.An AREDS2 (Age-Related Eye Disease Study 2) study, published in the Journal of the American Medical Association, showed that oily fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids, which are essential for retinal health and the prevention of dry eye syndrome.These fatty acids also help to maintain the cellular structure of the eyes.

Eggs

Researchers at the University of California at San Diego (USA) have shown that eggs, particularly the yolk, are an excellent source of lutein, zeaxanthin and vitamin E, three essential nutrients for eye health. These compounds play an essential role in protecting the eyes against oxidative damage, while helping to maintain optimal night vision. They also provide zinc, which is important for retinal function and colour perception. 

To incorporate these foods into your daily diet, vary your diet, give preference to fresh produce and eat adequate portions. Drink enough pure water, as the inside of the eye is 97% water.Breathe and relax.

Elom AKAKPO