Selecting the best food for healthy eyes
The pressure of having a body fit for the beach always makes healthy eating more of a priority during summer months, but have you ever taken your eyes into consideration when choosing what foods to eat? Probably not, but a study has revealed that certain foods can help with Macular degeneration, so Specsavers are advising you to add these foods into your diet.
Leighton Griffiths at Specsavers Opticas Marbella explains: ‘The macula is the part of the retina that enables our most acute and detailed vision for tasks such as reading, driving, recognising faces and watching television, so it is important to protect it. It has been proven that eating a diet rich in antioxidants, especially carotenoids, is particularly beneficial.’
A study by America’s National Institute of Health, found that people eating the highest amounts of carotenoids have a 43% lower risk of developing macular degeneration than those who have very low amounts in their diet. Studies have also shown that people with higher than average intakes of antioxidants – beta-carotene, lutein and vitamins C and E – appear to have a reduced risk of developing cataracts. Foods such as pepper, broccoli, sweet potatoes, citrus fruits and dark green leafy vegetables, like spinach and kale, are rich in these antioxidants.
Mr. Griffiths continues: ‘Age-related macular degeneration (ARMD) is the leading cause of visual impairment in Europe, followed by cataracts, glaucoma and diabetic retinopathy. Lutein and zeaxanthin, along with other antioxidants such as beta-carotene and vitamins C and E, work to neutralise potentially cell-damaging molecules called ‘free radicals’ which are thought to harm the eye’s lens and macular. So for your health and your eyesight’s sake, enjoy a variety of fruit, vegetables and wholegrains every day.’
The Eye Diet: Top ten foods to feast your eyes on:
1. Carrots – it’s not entirely a myth that eating carrots can help you see in the dark as they are high in beta-carotene, which the body can convert to vitamin A. People who consume foods high in beta-carotene have been shown to have better night-vision than those who don’t.
2. Dark green leafy vegetables – these contain beta-carotene and vitamin C. Preliminary data shows that vitamin C can help slow cataract progression once the lenses of the eyes have become cloudy.
3. Peppers – peppers contain lutein that scientists believe protects the sensitive retina from light-induced oxidation damage and may be responsible for reversing macular degeneration in very early stages.
4. Broccoli – contains beta-carotene and lutein.
5. Brussel sprouts – contain lutein.
6. Pumpkin, yams, squash and sweet potatoes – contain beta-carotene and lutein.
7. Citrus fruits – contain beta-carotene.
8. Apricots – contain beta-carotene.
9. Sardines – contain zinc and vitamin E. Zinc is beneficial for wound healing and maintaining the immune system. The body needs zinc to form certain anti-oxidant enzymes in the eye. Preliminary studies suggest that vitamin E is protective against the development of cataracts.
10. Nuts – Contain zinc, vitamin E and selenium, another antioxidant.