Introduction

We all know that eating carrots helps improve eyesight, but it’s actually not the only food that does this.

“Just as we can eat to fuel our brains, we also need to fuel our vision,” says Dr Emma Derbyshire, Surrey-based nutritionist.

According to the World Health Organization, at least 2.2 billion people are visually impaired, and at least 1 billion cases could be prevented or cured.

The organization stressed that eating the right fruits and vegetables is key to getting the vitamins and minerals you need to keep your eyes healthy.

Here Dr. Derbyshire shows you the foods you should be eating to “feed your eyes”.

Spinach and Cabbage

Dr. Derbyshire says eating leafy greens like kale, spinach and kavolonero is essential for eye health because these vegetables contain carotenoids called lutein and zeaxanthin.

The body deposits these carotenoids in the macula (or macula), the most sensitive part of the retina, which provides the sharp central vision needed for reading and driving.

But the body cannot produce macular carotenoids on its own, so it must get them through food or supplements.

In addition to leafy greens, tomatoes, sweet potatoes, broccoli, zucchini and orange bell peppers contain lutein and zeaxanthin, according to Dr. Derbyshire.

Citrus Fruits, Broccoli and Brussels Sprouts

According to Derbyshire, eating oranges and broccoli can be key to maintaining eye health as you age, as they contain vitamin C, which the body needs to produce and maintain collagen, the protein that gives the eyes their structure.

“Collagen is really important for the eyes because it holds the eyes together and helps protect them,” the doctor said.

And since collagen levels decline with age, it’s important to maintain healthy vitamin C levels.

She noted that the vitamin also protects the macula from oxidative damage, that is, damage to the cells and tissues of the body. The macula is responsible for the perception of colors and fine details.

According to Derbyshire, bell peppers, citrus fruits and green vegetables such as broccoli and Brussels sprouts contain vitamin C.

Red Meat, Dairy Products and Legumes

Experts also say that zinc, copper and vitamin A are vital for eye health.

Eating seafood, such as oysters, as well as liver and whole grains, contains copper, while red meat, dairy products, and legumes contain zinc.

Whole milk, eggs, and carrots contain vitamin A, which helps people see in the dark.

“Zinc is responsible for transporting vitamin A from the liver to the eyes to produce melanin, which is a protective pigment for the eyes,” explains Derbyshire.

Both copper and zinc are involved in retinal function. Melanin not only gives color to your skin and hair, it also gives color to your eyes.

It is this substance that absorbs the harmful ultraviolet rays of the sun, protecting your cells from sun damage.

Red meat and seafood also support the health of the retina, which helps convert what you see from light into an image.

Vegetable Oils, Nuts and Seeds

Adding nuts, seeds, and oils to your diet can give your eyes the vitamin E boost they need to prevent disease.

“Vitamin E is a fat-soluble antioxidant that helps protect eye cells from oxidation and damage,” says Dr. Derbyshire.

Oxidative stress, an imbalance between antioxidants and free radicals in the body, can accelerate the development of retinal diseases such as glaucoma and retinal vein occlusion, leading to blurry vision.

Getting enough vitamin E, which is an antioxidant, can help keep your retina healthy, according to Derbyshire.

The vitamin is found in sunflower oil, sunflower seeds, almonds, peanuts, spinach, pumpkin, and red peppers.

Mushrooms, Yogurt and Cereal

Riboflavin, also known as vitamin B2, is essential for maintaining healthy eyes, nervous system, and skin.

It’s found in milk, eggs, fortified breakfast cereals, mushrooms, and yogurt, and just like vitamin E, it can also protect your eyes from damage.

“Vitamin B2 is essential for many biochemical processes, including redox reactions, so it helps protect cells from damage,” explains Derbyshire.

Source: Daily Mail