Healthy eating is fundamental to good eye health. Avoiding highly processed foods that are high in fat and sugar and enjoying a diet that includes antioxidants, lutein, vitamin A and omega-3 (found in fresh fruit and vegetables, as well as eggs and oily fish) will benefit not only the health of your eyes but your overall well-being.
Everyday living exposes us to free radicals that can cause cell damage in our eyes. Free radicals are by-products of sun exposure, (poor) diet and environmental pollutants. Along with regular eye exams, a nutritious and balanced diet rich in vitamins and antioxidants may assist in maintaining the health of our eyes.
So what foods are good for your eyes?
Antioxidants
Antioxidants play a key role in the prevention of disease in the eye. Found in fresh fruits and vegetables, antioxidants can help to counteract the effects of free radicals. Choosing vegetables with brighter colours and eating them raw is the best way to obtain their nutrients. Berries, such as raspberries, blueberries and bilberries, are also rich in antioxidants.
Lutein
Dark, leafy green vegetables such as spinach, broccoli and kale contain a powerful antioxidant called lutein that is essential to human vision. Lutein is a natural pigment that reduces the harmful effects of free radicals by protecting the retina.
Vitamin A
There is a bit of propaganda that has led to the universal knowledge that carrots help you see in the dark. In WWII the British Royal Air Force was successful in shooting down many German planes while blackouts were still in effect across the country to minimize the visibility of targets on the ground. Don’t worry, the British government said. If you eat carrots, they’ll help you see in the dark, just like they did for RAF Flight Lieutenant John “Cat’s Eyes” Cunningham. Cunningham was responsible for shooting down 20 German aircraft, and it was attributed to his love of carrots. The British government made this up.
But science has now backed this up- carrots can help your eyes! Loaded with beta-carotenes, carrots, along with sweet potato, squash and cantaloupe, can all benefit vision. Your liver transforms beta-carotenes into vitamin A, which then travels to the retina where it is converted into rhodopsin, the chemical responsible for night vision.
Omega-3
Found in eggs and oily fish like salmon, omega-3 fatty acids are vital for optimal eye development. Omega-3 provides nutrients that allow your eyes to function at their best and in some cases can prevent or lessen the effects of dry eye.
If you have any questions about the best ‘eye’ foods to eat please talk to us.