FOOD AND VISION

Nutrition and visual well-being: Seven foods, suitable even for vegans, that can help improve visual well-being.

Edited by Manlio Valli

Nowadays, more and more people pay special attention to food and its proper intake as a contribution to a better state of physical well-being. It is essential that the body takes in all the necessary nutrients. When adopting a particular diet, this aspect can be quite challenging. For example, adequately protecting your eyesight during a vegan diet can be a difficult mission. In fact, the body needs several vitamins and nutrients to keep the eyes healthy. That is why it is essential, even on a vegan diet, to consume foods that benefit your eyesight.To help you find the foods that will supercharge a healthy diet and keep your eyes in top condition, expert optometrist, Roshni Patel, BSc (Hons) MCOptom, at Lenstore has outlined 7 important ingredients.

1 Carrots

Despite popular belief, carrots aren’t quite as good as night vision goggles for seeing in the dark. But they are filled with beta carotene, which the body converts to vitamin A, and as a result can help to protect your night vision. Carrots are also filled with lutein , known for preventing agerelated macular degeneration and providing other eye health benefits.Lutein is also found in the eye itself, in the macula and the retina, and it’s thought that it might help to filter out UV light and protect your vision. 2

2 Citrus Fruits

Citrus fruits like oranges, lemons, and limes are packed with vitamin C, an antioxidant that is used to fight radical damage and the breakdown of healthy cells in our bodies. That means it can help slow the onset of the effects of ageing, including age-related macular degeneration that can result in blurred and distorted vision. 3Oranges are especially good because they contain beta carotene. While beta carotene is partly responsible for the colour of oranges, it also turns into vitamin A once it is consumed.

3 Sweet Potatoes

While normal potatoes are often found in a wide range of meals - mashed up, fried, roasted, or boiled - a healthier option for your eyes is sweet potato.Sweet potatoes, like many orange-coloured fruits and vegetables, are rich in beta carotene, which helps protect eye tissues against sun damage and ageing. 4Both types of potato can fit into a healthy diet, as they’re full of antioxidants and fibre, but while white potatoes are rich in potassium, sweet potatoes offer more vitamin A.

4 Leafy Greens

Dark, leafy greens like spinach, kale, and broccoli are packed with lutein and zeaxanthin, two antioxidants that are stored in the macula, the central area of the retina.The macula helps block out damaging light from the sun - and both lutein and zeaxanthin contribute to this shield, as well as supporting your ability to detect contrast. Because they’re antioxidants, they also protect against the effects of ageing.Lutein and zeaxanthin are soluble in fat, so the best way to eat your greens is in a salad with olive oil as a dressing. 5

5 Pistachios

Like leafy greens, pistachios include lutein and zeaxanthin, which support your eyes against damaging light and help against ageing.Pistachios also have vitamin E in great amounts, another antioxidant that helps maintain healthy skin and eyes, as well as strengthen your body’s immune system.Because nuts are high in mono and polyunsaturated fats, they support the absorption of carotenoids. So, as well as being healthy, they’re a great snack to have alongside other foods that benefit your eye health. 6

6 Almonds

Almonds are seeds rich in vitamin E and can help prevent conditions including macular degeneration and cataracts.However, it is good to know that almonds are very caloric; therefore, it is best not to consume more than two servings per day. 7 If you drink almond milk, it is recommended to consume servings of 250ml maximum. 8

7 Tomatoes

Tomatoes - another food that is rich in eye-boosting carotenoids - offer the pigment lycopene, which protects eyes against harmful radiations from the sun, like ultraviolet light.The same nutrient can also reduce the risk of macular degeneration. 8

These are only a few of the foods that can help boost your eye health and keep your vision strong. There are all sorts of delicious foods you can eat without involving animal products, and things like whole grains and beans are great sources of protein and fibre to keep you feeling full. 9Remember to eat a broad diet with a wide variety of fruits and vegetables, as well as ensuring you are getting the right balance of protein, carbohydrates, and fats. In this way, you will support your body’s immune system and keep everything running smoothly. 10

References

1 https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition 2 https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein 3 https://www.theflamingvegan.com/view-post/3-Vegan-Foods-to-Maintain-Your-Eyesight4 4 https://yoursightmatters.com/sweet-potato-risotto/ 5 https://www.cookinglight.com/eating-smart/nutrition-101/foods-for-eyes 6 https://www.cookinglight.com/eating-smart/nutrition-101/foods-for-eyes 7https://www.healthline.com/health/eye-health/best-foods-for-eyes 8 https://www.bbcgoodfood.com/howto/guide/health-benefits-almond-milk 9 https://themysteriousworld.com/superfoods-for-healthy-eyes/ 10 https://www.onegreenplanet.org/news/benefits-of-replacing-meat-with-whole-grains/