Diet Rich In Vitamins For The Eyes – Vigorous Herbs
Beyond carrots, many nutrients are involved in the health of our eyes. Certain diseases can affect our eyesight: cataracts, macular degeneration, etc. Food has a role in the development, or not, of these eye diseases. In case of proven degeneration, family history or simply in prevention, it is recommended to adopt a diet rich in vitamins for the eyes.
The essential points of the diet rich in vitamins for the eyes:
- Consume lutein and zeaxanthin
- Fill up on vitamins C, E and A
- Integrate beta-carotene into the diet
- Choose foods rich in zinc
- Increase your Omega-3 intake
Benefits of the vitamin-rich diet for the eyes
The diet rich in vitamins for the eyes has many benefits, it allows:
- Prevent the risk of eye diseases in case of history or heredity
- Slow down the progression of eye disease
- Preserve sight and eye health
- Have a good intake of vitamins and minerals
When to adopt the vitamin-rich diet for sight?
This fact sheet is intended specifically for people who already have macular degeneration or cataracts, who have a family history of these diseases, who are 40 years of age and over, who have type 2 diabetes or high blood pressure, which are factors for which studies have shown positive effects of diet.
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 the four food groups: vegetables and fruits, whole grains, dairy products and alternatives, and meats and alternatives. Numerous scientific studies have shown that certain nutrients, especially those with antioxidant properties, are beneficial for visual health.
Which vitamins for tired eyes? Our dietary recommendations
To have a good sight and to preserve the health of the eyes, it is recommended to adopt a diet very rich in certain nutrients. The following recommendations will help you prevent the onset of eye diseases or slow down their progression.
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 zinc and vitamin D requirements could also prevent the degeneration of visual acuity.
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 reference nutritional 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 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 reduces the risk of developing cataracts and also slows 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.
Vitamin D for the eyes
Recent studies indicate that people with vitamin D deficiency have a 2.6 times greater risk of developing age-related macular degeneration. It is therefore recommended to consume foods rich in vitamin D daily to meet the needs of the body and maintain good eye health.
Zinc is an essential mineral that plays an important role in transporting vitamin A from the liver to the retina to produce melanin, a protective pigment for the eyes. In addition, zinc is present in good concentrations in the eye, especially in the retina and the choroid, the layer of vascular tissue located under the retina.
Docosahexaenoic acid (DHA) is found in high concentrations in the retina, which suggests that it plays an important functional role there. On the other hand, eicosapentaenoic acid (EPA) can be converted into DHA. Low levels of omega-3s have been linked to eye diseases including macular degeneration. Additionally, dry eye syndrome has also been linked to omega-3 deficiency in some studies. Many other studies encourage increased consumption of omega-3s to reduce the risk of macular degeneration. It is therefore recommended to consume sources of EPA and DHA every day.
Table of the main sources of vitamins good for the eyes:
|Lutein / zeaxanthin||Kale, spinach, squash, broccoli, green peas, corn, eggs|
|Vitamin A / beta-carotene||Sweet potato, carrot, pumpkin, spinach, kale, horsetail, Swiss chard, squash, offal|
|Vitamin C||Red pepper, peach, orange, broccoli, papaya, kiwi, kale, pineapple, mango, Brussels sprouts|
|Vitamin E||Wheat germ oil, almonds, sunflower seeds and oil, hazelnuts, bran cereals, peanuts, sardines, avocado, tomato paste|
|Vitamin D||Cod liver oil, herring, mackerel, salmon, tuna, dairy products fortified with vitamin D, hard cheeses, eggs, butter and margarines fortified with vitamin D|
|Zinc||Oysters, beef, veal, game, chicken, crab, lobster, lobster, wheat germ, sesame seeds, pumpkin seeds|
|Omega-3 of marine origin (EPA / DHA)||Salmon, mackerel, herring, halibut, sardines, trout|
Other recommended foods:
- Fruits and vegetables
- Whole grains
- Good hydration
- Offal and lean protein
Are there foods that are bad for your eyesight?
There is no such thing as a scientifically bad food. In the sense that no food alone can cause degeneration of visual acuity.
However, an excess of certain foods often means less consumption of plants and foods rich in nutrients and vitamins that are good for the health of the eyes. This is the case, for example, with saturated fats, processed, refined and sweet foods. Alcohol can also, in excess, interfere with the proper assimilation of the vitamins mentioned above.
Other foods not recommended:
- Processed foods
- Ready meals
- Refined products
- Sugar and sweet products
- Red meat and cold cuts
- Fast food
- Fried, breadcrumbs
Daily practical advice
- Eat fish 2-3 times a week
- Add a dash of linseed or rapeseed oil to salads, soups and vegetable dishes after cooking
- Always fill half the plate with vegetables
- If they are organic, do not remove the skin from the plants, this is where most of the vitamins are found.
- Choose seasonal and very colorful fruits and vegetables
- Integrate raw vegetables into the diet
- As a snack, think of fresh fruits and nuts
- Choose dairy products fortified with vitamin D
Should I take food supplements to improve eyesight?
A balanced and varied diet must be able to cover the body’s needs for essential nutrients, vitamins and minerals. However, given the difficulty some people have in meeting their needs for certain nutrients, dietary supplements can be used to improve eyesight. This is the case for supplements in EPA and DHA, vitamin D or zinc for example.
Ask your dietitian nutritionist for advice before taking a food supplement.