Beyond carrots, many nutrients are involved in the health of our eyes. Certain diseases can affect our eyesight: cataracts, macular degeneration, etc. Diet has a role in whether or not these eye diseases develop. In case of proven degeneration, family history or simply for prevention, it is recommended to adopt a diet rich in vitamins for the eyes.
Benefits of the vitamin-rich diet for the eyes
The diet rich in vitamins for the eyes has many benefits, it helps prevent the risk of eye disease with a history or inheritance.
A daily balanced diet is a key factor for healthy eyes. The first step is to ensure that you consume a variety of foods from all four food groups: vegetables and fruits, whole grains and dairy products. Numerous scientific studies have shown that certain nutrients, especially those with antioxidant properties, are beneficial for visual health.
What to eat to have a good view?
To have a good sight, it is advisable to eat foods naturally rich in micronutrients. It is recommended, for example, to eat a lot of plants to benefit from their richness in antioxidants, pigments and vitamins. Choosing the right fats and meeting your zinc and vitamin D needs may also prevent visual acuity degeneration.
Lutein and zeaxanthin
Lutein and zeaxanthin are pigments with antioxidant properties that give foods their color. According to several studies, these pigments have a potential role in preventing and slowing the progression of certain eye diseases such as age-related macular degeneration and cataracts. Indeed, they would have the ability to neutralize free radicals that can damage the retina, in addition to filtering blue light from UV rays that attack the photoreceptors of the eye. There is no Dietary Reference Intake for these pigments. It is therefore recommended to consume daily foods rich in lutein and zeaxanthin such as leafy green vegetables.
Vitamin A and beta-carotene
Vitamin A is essential for the proper functioning of the retina. Indeed, in the retina, vitamin A is transformed into substances (rhodopsin and photopsin) which play a key role in the transformation of light into nerve impulse which send the visual signal to the brain. In addition, vitamin A is involved in the adaptation of the eye to darkness. Besides, beta-carotene is a carotenoid which has the ability to turn into vitamin A in the human body. Some studies have shown that a diet rich in vitamin A and beta-carotene can reduce the risk of macular degeneration. It is therefore recommended to include a wide variety of foods rich in vitamin A and beta-carotene daily. The main sources are orange fruits and vegetables.
Vitamins C and E for tired eyes
Vitamin C is also a vitamin with antioxidant properties. In addition, it is necessary for the proper functioning of retinal cells. Scientific studies indicate that vitamin C may reduce the risk of developing cataracts and also slow the progression of macular degeneration and loss of visual acuity.
Vitamin E, on the other hand, is a powerful antioxidant. It is believed to have a role in protecting eye cells from damage caused by unstable molecules called free radicals. Free radicals negatively affect healthy tissue. It therefore slows down the body’s natural oxidation process. In addition, vitamin E would facilitate the absorption of vitamin A
