Foods That Belong on Your Table for Eye Health

Foods That Belong on Your Table for Eye Health

Keeping our eyes healthy is possible not only with regular check-ups but also with the right foods! So which foods are good for our eyes? I want to tell you about the important foods that will protect your eye health and about their benefits.

1. Carrots: Friend of Visual Sharpness

Thanks to the beta-carotene it contains, the carrot supports night vision in particular. Eating carrots does not make vision sharper, but a deficiency can cause certain retinal problems and dry eye. One medium carrot a day (50-60 g), or carrot juice 3 to 4 times a week, is good for eye health.

2. Spinach and Dark Green Leafy Vegetables: Reduce Cataract Risk

Greens such as spinach, chard and kale contain lutein and zeaxanthin. These antioxidants protect the health of the macula (the yellow spot) in the eye, providing protection against age-related macular disease and cataract. Consuming 3 to 4 portions a week is enough; because this vitamin is fat-soluble, eating it cooked in olive oil or as a salad increases its absorption.

3. Fish: Prevents Dry Eye with Omega-3

Fish rich in omega-3, such as salmon, sardines and mackerel, support tear production and so reduce the risk of dry eye syndrome, and by counteracting oxidants they reduce the risk of macular disease. It is recommended to consume them at least twice a week. Vegans can consume flax or chia seeds.

4. Eggs: Just Right for the Macula and Retina

The egg yolk contains both zinc and lutein. In this way it protects the health of the retina. The lutein in egg is absorbed 200 percent better than the lutein in spinach (thanks to its fat content). Zinc enables vitamin A to be carried from the liver to the eye. If there is no other reason against eating it, one egg should be consumed every day.

5. Oranges and Citrus Fruits: A Shield Against Cataract with Vitamin C

Vitamin C helps keep the lens of the eye healthy and delays the formation of cataract. A 10-year study found that the risk of cataract was 33 percent lower in individuals with a high vitamin C intake. Fruits such as orange, grapefruit and kiwi, and vegetables such as red pepper, broccoli and parsley, are quite rich in vitamin C.

6. Blueberries and Blackberries

These fruits are very rich in antioxidants. They reduce eye fatigue and are good for the capillaries. They are especially beneficial for people who work at the computer and for students.

7. Nuts: Slow Ageing with Vitamin E

Nuts such as almonds, walnuts, hazelnuts and sunflower seeds contain vitamin E as well as omega-3. This vitamin slows the ageing of eye cells, protecting against macular disease and cataract. The zinc in pumpkin seeds is also beneficial. You can consume about a handful each day.

8. Turmeric: Enemy of Inflammation with Curcumin; and Saffron: An Excellent Antioxidant

Turmeric is beneficial in uveitis (inflammation inside the eye), retinal diseases and wound healing. You can increase its absorption 20-fold by mixing turmeric with black pepper and olive oil. As a soup or salad dressing, 1 to 2 teaspoons a day is enough. Saffron is beneficial especially for macular disease and retinal diseases. Half a teaspoon can be added to rice, milk or soups.

Final Advice: Eat a Balanced Diet, Protect Your Eyes!

For your eye health, instead of loading up on a single food, it is best to eat in a colourful and varied way. By staying away from ready-made and processed foods and eating natural, in-season, fresh foods, you can keep your eyes healthy for many years. The Mediterranean-type diet in particular is effective in maintaining whole-body health and is also beneficial for eye health. This diet, rich in fresh seasonal vegetables, olive oil (the main source of fat), fish (the main source of protein), nuts, legumes and grains, protects both your heart and your eyes. Red meat (which can be consumed once a week), sugary, packaged and processed foods, margarine and fried foods, excessive salt and refined flour products should be consumed in a limited way or not at all. If you add one orange, a handful of almonds and one boiled egg to your plate every day, you will largely meet your need for vitamin C, vitamin E and zinc.

Remember, for healthy eyes a regular diet, a life without smoking and alcohol, and protection from ultraviolet rays with sunglasses are important. Take your precautions starting today to light up your future. May light never be missing from your eyes!

Note: This information is general advice. None of these foods is, on its own, a medicine or a cure. If you have a special health condition, consult your eye doctor.